Dessert after Italian lessons on Valentine's Day!

CJ, Ewen, Peter and Aki

Where did the week go??

Monday - speedygeoff's training session
Parliament House

After a warm-up loop of PH we headed off road to run a practise loop of 900m before the real 3 x 900m on 8minutes then a warm-down lap of PH. I was very glad it was a reasonably gentle session (although it still felt hard to me tonight) as after every 900m I had to make a mad dash to the loo - not a very comfortable session tonight!

Distance: 7.5km

Wednesday - Middle distance run for mid-week
Distance: 15km
Time taken: 1hour 29mins
Average pace per km: 5:57
Calories burned: 890

I set off from home at 5.45am and ran down to Lake Ginninderra and round the lake and back home again. The mornings are becoming darker again and it took a while before it was light this morning. I ran with my music and enjoyed the peace although there were a surprising number of people walking, cycling and running round the lake at that time of day.
In the evening CJ and I attended our first Beginner Italian class - talk about brain overload! My tiny head was buzzing but the time went really fast and soon we were heading for Dickson where we met up with Peter, Ewen and Thea. Unfortunately Lucky Legs wasn't well and stayed in her hotel room which was disappointing. We were in our class and didn't see the message from Ewen and Thea and Peter were already on their way so we met up anyway and CJ and I had dessert with the others at Bellucis - absolutely delicious! (Photos to be posted soon)!

Thursday - Track
Woo hoo - reunion with Lucky Legs - so good to see her. She was so much better and ran fantastically on the track in both the 1500m and the 6 lap spiral. Marg and I ran in both those events too so it was lots of fun.

We ran a 2km warm up before the events. I had no intention of entering the 1500m but at the last minute decided, "why not?" so Marg and I joined LL on the track. It was a handicapped event according to age so that made it more fun and less threatening. Because of this LL was able to run off first and had a good lap lead on us. We never did catch her up either. Great run LL. I managed to run in just ahead of Marg which pleased me in a time of 7:09. Marg's time was 7:11 so it was VERY close at the end! Next we ran in the 6 lap spiral handicap. I ran from Group 30 and came in 23rd (out of 43) in a time of 12:28. Marg came in just behind me in 12:43. We are so close in our times. However these are the last runs Marg will run in my age group as this weekend she turns 60. Bit of a shame really as it's fun having such close competition.

It was so good to catch up with LL and lovely that Aki was there to support her as well. She makes a very vocal cheer squad - fantastic!

Saturday - Long Run - 7.10am
Distance: 30.5km
Time taken: 3hours 10minutes
Average pace per km: 6:20
Calories burned: 1833
WTD: 63km
MTD: 145km
YTD:341km

Today I ran with Ewen for the entire run. It was great company and a very pleasant run. I really enjoyed it and the best part was I felt ok and the tummy behaved itself! We ran with the group from Molonglo Reach, past Campbell Park and on to the Mt Ainslie saddle loop then left the others and ran towards the War Memorial and on to the lake. From there we ran past the yacht club and on round the lake, out to Kingston Foreshore and the Wetlands, a right turn towards Fyshwick then back to Molonglo Reach. It was good to stop and enjoy grapes and ginger beer at the end! The weather was perfect, a little cooler first thing which helped heaps and it didn't become hot until about 10am so it was manageable for running. In fact it was a thoroughly enjoyable run and I was very happy to at last have run the 30km.

After a short rest at the lake I whizzed home to make a rice salad, shower, change, iron some pants, wrap gifts and then we rushed off to Marg and Gwen's 60th birthday party. What perfect weather for it - great food and excellent company.

Vets' Sprint Marathon Relay

This was another interesting experience for me. This morning I had to rise early AGAIN - gee, I need a sleep-in! I was due at Govt House by 7.15am (what's more I was on time) for the organisation of the sprint marathon relay teams starting from there. There were ten teams of six and Tuggeranong Don was our team leader. It was tough but a lot of fun, I met new people and I enjoyed the challenge. Unfortunately our team came ninth but the main thing was it was a fun day and the rain stopped for the morning. Gosh, it's been good to see the rain this weekend. The storm stopped just in time for our run yesterday and the rain stopped in time for our run today - great management from above! In previous years I have often run my long training runs on Sunday mornings and passed this group of people in the sprint marathon relay so it was fantastic to take part in it this year and know what it's all about.

We ran according to our average speed for a km, thus the fastest runner in the team (in our team it was TD) ran as Number 1 and the slowest runner as Number 6. I ran in Number 5 spot. This meant my first leg was 2km then I waited with others until my next leg which was 1km and repeated that km three times with a break between each leg of about 10minutes, then the last leg was 2km (a total of 7km for each team member). For this last leg everyone in the team ran over the finish line together holding hands. It was a great way to finish.

Sadly, I forgot to stop Gandalf after the run so it kept on timing until I realised and stopped it about 5 minutes later. However, I do know my fastest km was the second one which I ran in 4:36.

Total distance: 7km
WTD: 60km
MTD: 93km
YTD: 309km

Combination of Hills and Flats

Left: CJ, Ewen and Jen
Below: strewth, CJ and Jen

Run at 7am
Distance: 23.12km
Time taken: 2hrs 32mins!
Average pace pr km: 6:36
Calories burned: 1415

I had been out of bed an hour when huge claps of thunder and lightning lit up the sky. It was really really close to our house and then it rained and really heavily too. I even telephoned Ewen to check we were still running - I should know better - vets run in absolutely any weather - a bit of rain won't stop them! However, as it turned out, by the time I arrived at Molonglo the rain had stopped and the conditions were perfect for running as the intense heat was not there at all.

A lovely new girl, Jill, who has been emailing me after contacting speedygeoff, turned up to run with us today. Ewen and I had decided she wasn't old enough to be a vet until she told me she has a 24yr old daughter! Wow, she doesn't look more than 25 - runners so often look great for their age! Anyway, we all ran from Molonglo Reach towards the Mt Ainslie hills in reverse which meant we started on the flat and it was while before we reached the undulations and even longer before we reached the real hills. Jill ran out for about 6km before turning back with some others. Ewen and I continued up the hills until we reached a turnoff towards the war memorial where we headed for the lake. From here we ran round part of the lake and back via the wetlands. It was a good run and fortunately there were plenty of bushes! My legs were a bit tired though, possibly due to the RPM class yesterday morning or more likely because of lack of fuel. I just didn't want to risk eating before the run and had very little the night before. Thus, my energy ran out about 5km before we finished and it became quite a struggle to keep going. However, the company was great and the conditions ideal.

Later CJ, Ewen and I met up with Jen (here from Sydney for a couple of days) for lunch and had a lovely time - so good to catch up with her. I was the only one of the four of us not doing Six Foot this year - a dedicated bunch of runners!

Another New Adventure and I only JUST made it!

Distance: 11km
Time taken: 1 hour
Average pace per km: 5:27
Fastest km: 5:13
Calories: 630
Tonight I decided to enter the 1 hour run on the track. Everyone starts at the same time and each runner has a lap scorer. At the hour mark the gun goes bang and everyone stops still exactly where they are at the time. I was 70metres from the end of a lap. I managed to scrape in ahead of Margaret but I was still slower than I would have liked, probably because I was running on absolutely NO fuel. It was too risky to eat anything after lunch! Even then I only just made the hour, I was about to veer off to the loo when Steve called out, "Don't stop now, there's only ONE minute to go" so I returned to the main track and ran as fast as I could for the last 30secs! There was a bit of a wind but at least the conditions were mild and not too hot for once. In fact afterwards we cooled down very quickly and I could have done with a jacket! I was so pleased I actually managed to last the full hour but gee an hour seems a long time when you're going round in circles. However, it's all good training.

Bad Decision!

Tuesday - Cross Country Run
Location: Eddison Park
Distance: 5.3km
Time taken: 29.26mins!!
Average pace per km: 5:33

This was an absolutely disastrous run. After the first lap (it was a two lap course) I felt really uncomfortable and could hardly run at all due to tummy troubles (AGAIN)! I sneaked off from a meeting to run this race so obviously it was my karma. I should never have attempted it as I was definitely not 100%. I felt dreadful and was disappointed with my time and the way I felt. Still, at least it gives me room for improvement!!

Wednesday - today - short run with CathyM, George, Ewen, Dennis, Chris
Distance: 5:42km

CathyM, George and I started from the bridge near the swimming pool and met up with Ewen, Dennis and Chris who had run from PH. They left us at the carillon where they veered off for a drink and we continued on round the two bridges. It was very hot indeed and I ran very slowly keeping well behind the others. Naturally it was a mad dash to the loo at the end. I have lots of new ideas for diets to experiment with from Cathy and Chris. I meet up with more and more runners who have had similar problems. It is very frustrating currently. All I want to do is run long distances without interruptions!

The Long and the Short of It!

This morning Mr B joined me on a longish run to shake off the cobwebs and get in some mileage. It was the first time I had been able to run since Thursday and I really noticed the difference not helped by a decidedly dodgy tummy. I had to stop four times to head for the loo, which was one reason why we decided to stay at the lake near the loo stops! Anyway we ran from home round Lake Ginninderra twice and back home. It was hot and I was uncomfortable most of the time but at least that's a few more kms done. Unfortunately I have had to miss two long hilly Saturday morning runs due to family circumstances so I do hope I can catch up. Next Saturday I will struggle on those hills!

Distance: 22km
Time taken: 2hours 9mins
Average pace per km: 5:52
Calories burned: 1270

Monday - speedygeoff's training at Parliament House
Warm up loop to start then main set as follows:

5 x 350m loops on 2:20; 4minute rest; 5 x 350m loops
Warm down loop of PH
Total distance: 8km
Calories burned: 800 (I don't know why I even mention the calories burned cos I always eat like one of the starving millions after one of these sessions).

It was 33degrees at 6pm when we were training and there was a smoky haze over Canberra from the fires at Kosiosko. It was very hot although we did run in a little bit of shade in parts but it still felt very hot and I have been drinking endless supplies of water ever since.

This morning I did manage to go the gym for a weights session before work. I found it difficult but I always enjoy the brekkie afterwards!

Thursday Track Session and Something New!

Tonight I managed to arrive at the AIS Track with ten minutes to spare before the 3000m race at 6pm and didn't bump into a pole on the way out of the carpark!! A quick couple of laps to warm-up before the event and off I chugged - chug being the operative word! Obviously what goes on in your personal life can affect the way you run (that's my excuse and I'm sticking to it)!! Although the temperature was considerably cooler than it has been for some weeks it still felt pretty hot at 6pm on the track with the sun still streaming down. I felt slow and blobby but I made it with a very close finish to Marg at the end.

Distance: 3000m
Time taken: 15:11 (definitely NOT a pb - how about a pw!)

Having completed the 3km run for some bizarre reason I was persuaded to take part in the 3000m WALK at 6.30pm. Now this is something entirely new for me and it's always good to give new things a go. What after all was there to lose?

Event: 3000m walk
Time taken: 22:20 (interesting!)

Now that was fun! It was very non-threatening and I really enjoyed it. Everyone was encouraging and giving me hints as to how to power walk. I didn't wear a number so that I wasn't judged but I could get used to this. I felt on a high at the end and although different muscles are definitely used when walking fast (for me) I would be happy to give it another go next week. I don't think I'll ever be able to race walk properly though - the shins feel it!!

Struggling Through Another Week

Monday' Run 4.30pm
Distance: 11.15km
Calories: 670

I left work early as I knewI couldn't stay to the end of training tonight as I had babysitting duties. I managed to arrive in time for the early run at 4.30pm which was an easy run before the proper training session. It was a good warm-up with Ewen, speedygeoff and Jenny from Sydney. We then met up with the others at 5.30pm and ran another warm-up loop before heading for the back of PH where we were divided into teams to run 10 x 350m with easy runs between. I left early so didn't complete the session. however, I was pleased to fit in a bit more distance by arriving early.

Wednesday

I looked after the grandchildren all night and today which limited me obviously with running. However Mr B volunteered to go to work late so that I could go for a short run at 8.30am.

Distance: 8.17km
Time taken: 45:24
Average pace per km: 5:33
Calories burned: 473

I so need some more time to run longer distances. I am way behind schedule with marathon training.

Vets Handicap at Campbell Park

Unfortunately due to an emergency family situation I could not get to the long run yesterday so was glad I could run in the handicap today at least. Better a little run than none at all. It was held at Campbell Park and the conditions were perfect - not too hot for once. Of course there were hills but it was just 3km out and back so much shorter than what we usually struggle to run. The only trouble is it takes me at least 3km to warm up. I should have arrived earlier and run a decent warm up first! After the presentations and notices I went to Hudsons to enjoy a lovely cappuccino with friends.

Distance: 6km
Time taken: 33:03
Average pace per km: 5:30
Handicap: 25
Place: 74th (out of 102) - not brilliant!!

There's a Holiday Tomorrow - Woo Hoo!!

And it just so happens that I can sleep in - no alarms - no running. I may go for a swim during the course of the day but it will be a slow one if I do!

Tonight I chose to time going to track to take part only in the 5 lap spiral. At 6pm it was far too hot for the 3000m but by 8pm the temperature had cooled right down and it was a lovely time to run. Speedygeoff, Jenny (who was visiting from Sydney for a few days) and I ran an easy 4km warm-up first and that was lovely. Then we took part in the 5 lap spiral handicap at 8.15pm.

Handicap: Group 32

Distance: 2.19km (each time you run a loop you go into the next lane which means each lap is slightly longer than the one before)

Time taken: 10:14
Place: 21st
Average pace per km: 4:40
Calories burned: 122

Today was Maria's birthday and a group of us celebrated at the end of track with a glass of champagne to wish her well. Happy Birthday Maria - a most relaxing finish to a pleasant evening.

WTD: 31km
YTD: 166km

Happy Australia Day tomorrow!

Middle of the Short Week!

I love four day weeks - Australia Day rules! Tomorrow will be just like a Friday.

Gym - 6.15am
RPM Class - 45 minutes of dripping speed and hills on the stationery bike. It was very very tough with no let-up and jelly legs.

Running - 6pm
Distance: 6.42km
Time taken: 38:34
Average pace per km: 6mins
Calories burned: 383
WTD: 25km
YTD: 160km

I met up with CathyM, George, Ewen, Chris and Dennis at Lake BG where we ran the bridge to bridge with an extra section at the start. It was very hot although later in the evening it cooled down and was quite pleasant. It was good company and I enjoyed the fact that there weren't hills! My legs were not very responsive and didn't want to run fast but that may have been because of RPM this morning.

Hot, hot, hot!!

Is it just me or is this summer hotter than usual? I find it so hard running in 34degree heat and currently there seems no let up, even the nights don't cool down enough for comfort. Yesterday, after our warm up loop of PH, speedygeoff led us to a steep grassy bank which was slightly in the shade where we ran 20 hill repeats of 100m - up as fast as possible and jogging slowly down on 90secs. It was tough and hot and we all collapsed on the grassy bank for a rest before running the cool down loop to finish. There were 22 of us at training tonight which is a pretty good turnout in spite of the heat.

Time of day: 5.30pm
Distance: 8.50km
Calories burned: 500

This evening after work Mr B and I ran from home and round past Lake Ginninderra through Giralang and back home which is a 10km loop. Although we didn't leave the house until nearly 7pm it was still 34degrees and unbearably hot for running. I found it difficult to maintain speed and by the time I reached home I was literally dripping my way to the shower!

Time of day: 7pm
Temperature: 34degrees
Distance: 10km
Time taken: 58:47
Average pace per km: 5:52
Calories burned: 587
WTD: 18.50km
YTD: 153.50km

Putting Things in Perspective

Friday Run - 5.45am
Distance: 10km
Time taken: 57:30
Average pace per km: 5:47
Calories burned: 585
Fastest km: 5:29

On Friday morning I decided I should rise early and go for a run to make up for missing Thursday night's track. It wasn't a startling time but it was a lovely run. I listened to my music and I ran thinking of everything that has happened lately - in fact, suddenly a silly accident in my little car didn't seem so bad in the big scheme of things. Nobody was hurt and the car will untimately be fixed. Gee, some days I am so glad I can run. The temperature was warm and muggy even at 5.45am. We have been experiencing a very hot January in Canberra.

Saturday's Molonglo Group Run - 7am
Distance: 22km
Time taken: 2hours 24mins
Average pace per km: 6:37
Calories burned: 1339
Total distance for week: 51km
Total distance for year: 135km

I started off running with the group at Molonglo and we headed off on our usual route round the base of Mt Ainslie and over the hills fairly slowly as it was very hot. Today the temperature soared yet again to over 38deg and even at that time of day we were dripping by the 3km mark and consuming lots of water. Just past the 12km mark Ewen and I decided to head towards the War Memorial and round the lake. We ran to the Carillon for a top up of water and then on to Kingston and round through the Wetlands and back to Molonglo. It was a good run incorporating the hills to start and finishing on the flat - good company and an enjoyable distance. Hopefully we will do something similar next week but for a longer distance.

After the run we joined the others who were having nibblies and drinks back at the picnic ground in the shade. Then Ewen and I immersed ourselves in the cool refreshing lake water. It was absolute heaven and soothing on the hot tired muscles - a lovely way to finish the run.

Some Days You Should Just Stay in Bed!!

And today was one of those days! Last night we babysat the grandchildren and arrived home quite late after which I updated my blog then I laid out my gym gear for the morning and packed my bag for running. The alarm went this morning and I just could not drag myself out of bed. Okay, forget the gym, after all I'll still be running track this evening so should be nice and fresh!! Hmmm - the best laid plans........ Next thing I know Mr B is leaving before me (unheard of occurrence), saying "see you at brekkie"! Oopsy daisy - forgot it's Thursday - brekkie with CJ. Speed up the work day process, grab running bag and arrive for brekkie 15mins before due at office - rats! Still I did spend 20mins enjoying brekkie and coffee before the start of a totally stressful day full of disasters work-related!

At the end of the day I realised I still needed to print off a flier to take to track - printer trouble - change to another printer - no luck. Change to colour printer - waste of ink, but it worked! Great, nobody left in office, quickly change for track, set alarm very very gently as it is sooo sensitive and I keep receiving calls from Security when people set it off by mistake. Done! Rush to car - may still make it for 3000m if I hurry. Quickly put car in reverse and back out straight into pole - crunch - can't move either way - finally move slightly forward out of way of pole. Gingerly survey damage - damn - what a mess! I managed to rip off passenger wing mirror and make a nasty mess of the passenger door - aaaaaaaah - my poor little car! I promptly burst into tears and rang Mr B who was surprisingly sympathetic. As a result of all this I did not end up going to track, instead I collected Mr B from his office and drove home without even delivering the fliers! Tomorrow starts the long process of having my car repaired and no doubt the inconvenience of being without a car. I think I'm stressed!! I also think I should have stayed in bed this morning. Can I start the day again please???

Speedygeoff's PH starts the Week!

Monday's Parliament House Session
I arrived three minutes late for training and spent my warm-up lap trying to catch up to the group. I eventually caught them stretching back at the start. It was a really hot evening and difficult to run fast intervals. We ran relays in teams of two and Ewen was kind enough to partner me as he had already run a 7km warm-up before the session and was happy to go slower. We ran a practice set of 820m followed by the 300m recovery loop to check the route.

Main set
4 x 820m
300m recovery between

We then did a warm down of another loop of PH.
Total distance: 9km

Tuesday - Gym - 6.15am
Bodypump class
Interesting and tough as this was my first class for this year.

Wednesday - Run - 5.40am
Distance: 10km
Time taken: 56.49mins
Week's total: 19km
Month's total: 114km

It was hot even at this time of the morning and I found the run quite difficult mainly because I spent the entire run searching for convenient trees!! Not a good run this morning unfortunately and I was dripping with perspiration by the end of it.

Squeezing in just 10km more!

This evening Mr B and I decided to go for a quick run before dinner but in order to avoid the hot sun we didn't run until 7pm so it was a late dinner!

Distance: 10km
Time taken: 56:48
Average pace per km: 5:41 (one second quicker than the last time we ran this route!!)
Calories burned: 590
Fastest km: 5:25 (our last km)

We ran from home to Lake G and home via Giralang. It was still hot even at this time but at least the sun wasn't as intense. As the distance yesterday was only 18km (in spite of the time taken) it seemed necessary to add a few more kilometres this weekend so I was glad we squeezed in another 10km!

Running with champions

Aki, CJ (the champion), strewth, Ewen, speedygeoff
and Mr B after the 10,000m event

Aki pacing Luckylegs in the 800m track event












Thursday night's track

I managed to arrive at track in time to cheer on LL in her 800m event. It was a stinking hot night - still about 38deg by 8pm and probably even hotter when LL competed at 7pm. The heat certainly affected a lot of people but in spite of the conditions LL still managed to improve her PB by 15secs which was pretty impressive!

In the 10,000m event after persuading CJ to compete, she managed to win first place in the women and become the ACT 10,000m track champion! Wow, well done CJ. Aki achieved a bronze medal in the same event. I am running with champions. How exciting!

I found the temperature a bit restrictive and was about 40secs slower than last time I ran 10,000km on the track.

Distance: 10km
Time taken: 54mins
Average pace per km: 5:22
Calories burned: 605

However, it was great to see everyone and we really appreciated the help and support of FD and PRB who lap scored for four of us which is a pretty impressive effort. Thanks guys.

Saturday - Early morning hill run

Distance: 18.18km
Time taken: 2hours
Average pace per km: 6:42
Calories burned: 1173

I met up with Graeme's group at Molonglo at 7am. It was a much more comfortable temperature than yesterday which at one point reached 43degrees! Today only reached 29degs although once the sun came out it still felt very hot.

For this morning's run however, the day started slightly overcast and it was a good time to run. A large group of us started together, some going the very long distance with Steve and some going the shorter distance with Graeme. I chose to leave the others in my group at about the 6km mark when some were turning and some were completing the usual loop. Instead I ran with long-legged Chris up Trent's hill, to the start of the zig zag where we turned left instead of right, ran a bit more then decided on a steep "diversion" as Chris named it. We ran back via the beautiful grounds of the Defence Force Academy and back to Molonglo. It was much tougher than the usual loop although only a couple of kilometres further. Running is such a panacea and an excellent distraction from other events in our lives. Those hills defnitely require concentration - slowly, slowly but surely improvement will eventually happen!

Luckylegs hits the town!

A lovely evening at Belluci's -
From left: PRB, strewth, Ewen, Aki, Luckylegs and Flashduck

Earlier in the evening before Ewen's arrival

And tomorrow evening LL will hit the AIS track and run the 800m event with Aki pacing her. Look out Canberra - LL is ready to take on the world! I so hope I can be there! Good luck LL! We will be cheering you on!

A Window of Opportunity

After spending a virtually sleepless night at my son's home caring for my little grandchildren I took time off work to take little Talia to Cockington Green. A friend came with me and we had a magical day with little Miss Four - train rides, icecreams, picnic, miniature village, sunshine and a chance to just spend quality time away from the stress and sadness currently surrounding our lives. Tonight I am going to dinner with Lucky Legs, Flash Duck, Thea, Peter and Ewen. It will be wonderful to catch up with these beautiful people.

Unfortunately I was unable to go to speedygeoff's session at PH on Monday and I believe it was a good one too. I did manage an early morning gym session however and yesterday morning I squeezed in a run before work.

Tuesday 9 January - Run
Distance: 10km
Time taken: 57:18
Average pace: 5:43
Calories burned: 600
Fastest km: 5:29

For some reason I am unable to post photos on this new Beta Blog. Can anyone help me figure this one out?

Back to the hills!

2007 has not started well but it is sometimes difficult to blog personal family tragedies so I will stick to the running stuff and just say that sometimes family becomes the most important focus in our lives.

Today is my daughter's birthday and we had a lovely brunch in Manuka with most of us together. Tonight we will have a birthday dinner for her.

This morning I did not run but yesterday at 7am I ran with the Molonglo group and chose to run the longer, tougher distance with Steve, John and Ewen. To say "with" Steve and John is using the word very loosely but we managed to keep them in sight most of the way. The word "run" is also used loosely as it was tough and very very hilly and in many parts impossible to run. We "ran" around Mt Ainslie, Trent's (twice), the Zig-zag to 4 Ways and back via Campbell Park stopping at Duntroon for more water. It was very hot and still weather and both Ewen and I ran out of water. I had taken three little water bottles but I could have done with twice that! It was very thirsty weather and as we were out for three hours I became very dehydrated. When we finally reached the tap at Duntroon I just couldn't drink enough. I splashed my face, filled my drink bottles over and over and poured water in my cap to throw over me. When we arrived back at Molonglo Reach Steve and John had just arrived. They went a slightly different route for the last few km. We all had a dip in the lake and the water was so cool and soothing on the sore legs. I had intended to go for a longer run this morning but hadn't intended to run for three hours!! It was hard work and very slow. I hope it will toughen me up!

Saturday 6 January - 7am
Location: From Molonglo Reach
Hill "Run": 25km
Time taken: 3hours
Calories burned: 2490 (I was hungry and thirsty for the rest of the day!)

Friday 5 January
Gym - RPM/Spin/Bike class
This was a tough 45minute class with lots of uphill sprints. What is with all these hills lately! It was a very good workout.

Thursday 4 January
6am - Run
Distance: 8.21km
Time taken: 45:56
Average pace per km: 5:36 (I can do it when I try!)
Calories burned: 477
Fastest km: 4:51

I went for a run before work towards Giralang along the cycle track. I turned on the music and ran as if possessed. So much is going on and buzzing in my head. It was so good to run.

8pm - Track
4 lap spiral handicap
Distance (according to Gandalf) - 1.7m
Time taken: 7:56
Average pace per km: 4:41
Handicap: 32
Place: 18th

I had a window of opportunity to drive to the track just for this event but was so glad I ran it and was pleased with the result. It was good to catch up with a few running friends such as Ewen, Cathy S, speedygeoff and Geoff B who had safely returned from his sailing trip.

Wednesday 6am - Gym
I did a 15minute abs class and then spent the next 45mins using the weights machines. Ouch, after a couple of weeks away from them I found it very tough indeed.
I was glad I went to the gym as the rest of the day was a write-off.

A Good Run to Start 2007!

Today I went for a run with Mr B from home to Lake Ginninderra, round the lake and home again. We arrived home in time to find our son, daughter-in-law and grandchildren waiting to see us. They stayed for dinner and it was so nice to spend the first evening of 2007 with them. Our girls are due back from Sydney tomorrow. Our run was a good one, working off some of this over-indulgence which has been happening lately! There's still chocolates in my house. That is not good, they need to be eaten!!

Distance: 15:10km (Day 1 of 2007)
Time: 1hour 26mins 8secs
Average pace per km: 5:42
Calories burned: 884

Over the past few weeks I have run a couple of long hilly Saturday runs from Molonglo, (16.3km each) - one including Trent's Hill and the rollercoaster - now I have discovered what they are talking about! Chris was our long-legged mountain goat leader on those two runs when Cathy M and I followed him on the longer loops and met the others later.

On the last Sat before Christmas we stayed to share Christmas cheer and beautiful Christmas mince pies made by one of our male runners. Someone brought champagne and it was such a lovely morning. Oh, but I did have a fall on that run. The ground was very dry and dusty and I tripped on a stone and fell flat down and slid along the dry ground before I even realised I was falling so I didn't even try to stop myself! I lay there winded for a minute but was surrounded by friends who dusted me down and threw water on me. It really does make such a difference to run with friends. I had a few grazes and a bit of blood but it was mainly my pride that was injured and I was quickly back into the run. We met up with lots of other vetrunners coming in the other direction that day including Maree and Amanda who commented on my rather dusty appearance as it was pretty obvious I had had a fall! It was great to see them and exchange Christmas greetings on our way.

The interesting part about those two runs is that they were almost the same distance but quite different routes, both heading off towards Mt Ainslie but the first run was the run to the peak of the hill while the second run was our usual loop round the base in comparison a much easier run but still quite hilly.

Saturday 16 December
Distance: 16:22km
Time taken: 1:54mins - the tough hilly run
Average pace per km: 7:05 !!!
Calories burned: 1122

Tuesday 19 December
Distance: 9.64km
Time taken: 56:35
Average pace per km: 5:52
Calories burned: 564

Saturday 23 December
Distance: 16:30km
Time taken: 1:44:22
Average pace per km: 6:24
Calories: 1000

Tuesday 26 December
Distance: 8.44km
Time taken: 45:22
Average pace per km: 5:23
Calories burned: 470

Thursday 28 December - an undulating run by Cronulla Beach
Distance: 10km
Time taken: 1hour

Saturday 30 December - another hilly beachside run
Distance: 10.07km
Time taken: 1hour 1min!

And now I must look to increasing my distances and number of runs as the Canberra Marathon is only three months away! And tomorrow it's back to the office - oh joy!

HAPPY NEW YEAR!

Best wishes to everybody for a wonderful 2007. May all your dreams come true! My New Year Resolution is to blog more regularly and remain positive about my health and fitness. Best of luck to everyone out there on fulfilling their goals in the year ahead.
Outside this window I hear thunder rolling - a storm is brewing! Over the past few days Canberra has experienced some rain and storms I believe. Mr B and I have just spent a few days by Cronulla Beach in NSW and it started to rain heavily on our trip home. In Canberra the ground was damp, our new deck was wet and the smell of that beautiful rain heralded our arrival. It's going to be a good year! Have a wonderful night if you are seeing in the New Year and stay safe!
Perhaps tomorrow I will update my blog!

I'm Here - I'm Alive and I'm a Week Behind AGAIN!

Hi everyone. Thank you for your nice comments. I'm on nasty medication now which means I can't have any alcohol for 10 days - rats - I have all these Christmas parties happening too! However, by Christmas Day I'll be free to enjoy a glass or two of wine!! Yippee!

I'm going to have to recap very briefly on the last week. I'll go backwards!!

Tonight - Thursday - Track
I opted for the Spiral Handicap tonight as it didn't start until 8.15pm so that gave me a bit more time to continue writing Christmas cards! It was rather fun as three of us were very close together all the way through. Marg and Rosemary were running in the group ahead of me and I managed to catch them at about the halfway point. I really tried hard and after passing them continued to hear Rosemary breathing very loudly behind me. I was therefore very surprised when I finished and saw it was Marg finishing very closely behind me and Rosemary behind her. It was quite exciting being so close together - all three of us are in the same age group!

Distance: 3.5km
Time taken: 17:16
Average pace per km: 4:54
Calories burned: 200
Handicap: 29
Place: 4th!!! (that will stuff up the handicap group!)

Wednesday 13 Dec
Morning - Gym - 6.15am
RPM class - (spin)
This was one tough class - talk about a good workout. It was really hot in the room with all those bikes in spite of the fans working overtime. We had a different instructor and she was very good and make us work so hard. It felt good afterwards!!

Evening - Yoga
I have decided our yoga instructor thinks we are contortionists. We had a whole lot of new "asanas" tonight and they were so complicated. We had to do strange things with chairs upside down and backwards and shoulder bends and legs up the wall. I kept hearing my name as I was being corrected for just about every pose I attempted - "wider stance needed" "hips to the left" "arm further round" - aaaah - I'm sure this must be doing some good. Still, the last ten minutes of the class makes up for all the nasty stretches in the middle (I think!)

Tuesday - Parliament Relays
This was all I did today. I drove to the relays starting at Questacon and was put in a Vets' team. I elected to be the first runner as I knew I was going out to speedygeoff's dinner afterwards. Big mistake!! I was running against very fast runners and it is very demoralising to be beaten by everyone else especially one little sprinter who came up to about my knees!!!

Distance (according to Gandalf): 1.78km
Time taken: 8:40
Pace per km: 4:52 (but I was still last against number one runners)

Later after a shower I joined speedygeoff's training group and our Vets' sub-committee for a lovely dinner at Della Rocca - a delightful little restaurant in Kaleen. I indulged in a few glasses of wine - the last for a while - and it was most pleasant!

Monday 6.15am - gym
I worked on the machines this morning - mainly upper body as I wanted to save my legs for training after work. I didn't feel as strong as usual and couldn't manage to increase my weights - probably a bit weak at the moment cos I'm not 100% healthy but I guess I will improve.

5.30pm - speedygeoff's training group
Welcome back to speedygeoff who has returned after a couple of weeks away from us. We ran our usual warm-up lap of Parliament House then into the rose gardens where we ran shorter loops than last week with short recoveries between each loop. We ran 8 loops then ran a warm down round PH and back to the start. It was a fairly short session which suited me just fine!

Distance: 8km
Calories burned: 590

Saturday 9 Dec - medium run with Graeme's group
I met the Molonglo group at 7am for our usual run and it was lovely to find all the longer distance runners (including CJ) starting with us too. I ran a little while to start with Ewen, then with CJ just chatting before they turned off to run steeper hills up Mt Ainslie as we continued round the base. I started off feeling a bit ordinary and being a little wary but I really felt comfortable today and almost wished I had continued to run with Ewen for his 24km. Next time he runs that distance I will endeavour to join him. Today I just ran the loop. I ran keeping Cathy and Maryanne in sight but couldn't catch them.

Distance: 16.40km
Time taken: 1hr 41mins
Average pace per km: 6:13
Calories burned: 1024
Fastest km: 5:34

Twenty Days to Christmas!!

Okay, I have been unwell. It's gone on for nearly two weeks now but as it is affecting my energy and running speed I have finally succumbed and visited the doctor. As a consequence I've been on fluids only and been off work for a couple of days. Hopefully I'll gain some energy when I can start eating again tomorrow. I am currently starving and have very little energy. However I will now recap my week to the best of my memory! I couldn't even manage yoga tonight which is a shame as I know it was a restorative session.

Monday 4 December (the last time I trained)
6.15am - Gym - Weights and Machines
Working on Back, shoulders, chest, biceps, triceps, abs and the leg press

5.30pm - Parliament House Group
As speedygeoff has another appointment Trevor took the session tonight. We ran our warm up loop of Parliament House then did the main session as follows:

Run fast for 350m (undulating)
Slow run for the same distance

The aim was to repeat the above ten times. However Maureen, Ewen and I managed eight times (ie 16 x 350m loops) which was quite enough.

Warm down loop back to start.

Total Distance: 11:41km
Calories burned: 680

I found the session long and hard and I even felt quite sick. This made me realise I am not performing as I should and ensured I made that doctor's appointment at last. I am not supposed to run for about a week but I'm hoping I'll be able to run the hills on Saturday once I start eating again.

Saturday 2 December - Hill Run - 7am
We start our run at 7am now that Summer is here, the idea being to finish before it becomes too hot. Today there were about 8 of us to start but most turned at the 6km mark. I ran on for another 1.5km with Debbie and there we decided to turn and run back the same way for a change. It was still an undulating course but I was happy to run parts of it downhill for a change. Debbie is another interesting lady who had back surgery a few years ago and was told she should never run again. She has returned to running and is as fast as ever. She has run marathons in just over 3 hours and is an amazing lady. Some runners do have such inspirational lives. I enjoyed the off-road run, the surface, the hills and the interesting company.

Total distance: 15km
Time taken: 1hour 32mins
Average pace per km: 6:09
Fastest km: 5:11
Calories burned: 942

Thursday 30 November - short run
As I was unable to run at the track tonight because of a work function (dammit) I decided to run in the morning instead. The intention was to run really early and a decent distance but unfortunately my stomach did not allow me out the door until just after 6am and as a consequence I only had time to run the Kaleen block.

Distance: 6km
Time taken: 34:53
Calories burned: 340
Average pace per km: 5:55

Back to RPM!

Wednesday 6.15am

This morning I made it to the gym on time to do an RPM/Spin class. It was a great workout and I really pushed myself which hopefully will help the leg strength!

5.45pm - Yoga
Tonight's class was great. It was a restorative session and just so good. Although some of the stretches and poses were a bit difficult there were also a number of relaxing poses and they are the best after a stressful day in the office!

Short term memory loss!

Oh golly, another week has flown by already and now there's all this catching up to do. I so wish I didn't have to go to work and could keep everything up to date. I can't believe it's less than a month until Christmas. I have just so much to do and work is so busy and there's so many functions it's driving me crazy. What is really really disappointing is that I was so much looking forward to track on Thursday with Luckylegs coming to Canberra to be at track and the spiral handicap event to run. However, I completely overlooked the fact that it is actually the evening of our client staff Christmas party which I am compelled to attend being part of management and I am disappointed, frustrated and very cross with myself!

I will go backwards with my training (which probably has gone backwards lately anyway)!

Monday 27 November
Morning - Gym
Total body workout

Running - speedygeoff's group at Parliament House

Geoff was unable to attend tonight so Trevor led our group following speedygeoff's program. After a warm-up loop of PH our main set was 5 x [600m hilly loops fast, 600m hilly loops slow]. Maureen and I managed 4 repeats before calling it quits. The others had lapped us anyway. The temperature was 34deg and we were dripping and uncomfortable. We finished with a cool-down (I wish) loop back to the carpark.

Total distance: 8km

Sunday - Vets' Handicap Run - 8.30am
Location: Innabaanya (Mount Majura)
Handicap Group: 20
Place: 70th
Distance: 8km
Time taken: 47:30
Average pace per km: 5:57

The run started on a hill and was off-road, very undulating and had a lot of loose stones and rocks on the route so I had to watch my footing. It was a two loop course and the second time certainly felt easier than the first loop in spite of the hills and knowing what was coming next! I managed to run all the way although a bit slowly! I didn't run really well but it was a good course although I did run with caution among the rough surface. The weather was very hot and I don't run particularly well in the heat. There was however some lovely shaded parts along the way. Mr B ran well taking ten minutes less than me and coming in 10th from Group 25. After the run we stayed to listen to all the presentations and enjoyed a sausage sizzle, drinks and good company!

Later in the afternoon I watched the finish of the Hartley Challenge where all the cyclists arrived in convoy at Reconciliation Place. We had a couple of friends who had completed the cycle and had a ball. It was certainly an impressive challenge over three days of cycling a total of 450km.

The triple tri was also held this weekend and a number of friends and vetrunners competed in various legs.

Saturday - Medium hilly run from Molonglo Reach - 8am
From next Saturday onwards our runs will start at 7am as the weather is becoming really hot. However this morning we started at 8am and yes, it was still very hot. Barbara turned up this week and for a while we ran with Ewen who had decided to start with our 8am group today as we run more gently than the 7am group! We ran a slightly different route back following Ewen. It was very close in distance to our usual run.

Distance: 16.3km
Average pace per km: 6:30
Time taken: 1hour 46mins

Thursday
Morning - Gym

6pm - Track

I planned to run the 3000m event at 6pm and arrived with just over 5 minutes to spare - not a lot of warm-up but tonight it was extremely hot on the track. The sun was glaring down and that 3km felt really hard. I was 28secs slower than last time!!
Event: 3000m
Time taken: 15:25

I was just packing up to leave the track when Marg and Anne arrived and somehow I was talked into entering the 10000m event. Now this means running round and round the track 25 times. Fortunately the sun was no longer streaming down and the conditions were a lot better at 8pm than they were at 6pm. Roy lap counted for Marg, Steve and me and off we went - round and round and round. For the first 6km I ran behind Marg and tried to ensure that she didn't get too far in front. At the 6km mark I sped up a little bit and managed to pass her. At this point I tried to continue at a slightly faster pace and managed to stay in front of her. It wasn't as boring as I thought it would be as there were lots of others out there and people cheering on the sidelines. In fact I hate to admit this but I will probably do it again!

Event: 10,000m
Time taken: 53:46

Wednesday - gym and yoga
Too far away to remember the details. I know I definitely benefitted from the yoga session. I will try very hard to update my blog more regularly so that I don't forget what I'm doing!!

And it just keeps getting hotter!

After work today I drove to the National Library to compete in one of the Cross Country Spring Series races. The temperature was over 34deg and there was a hot wind rising. I had to squeeze in this run before going to the Veteran's Sub Committee Meeting (after a shower of course). It was a bit of a rush. However that didn't manage to make me run faster as my time reflects. Although it is a pleasant run from the National Library to and past the Yacht Club for 2.5km and return it was too hot to really push myself. I chatted to Caroline who had already run up Black Mtn at lunchtime - amazing lady of over 60 who competes in lots of triathlons as well.

Distance: 5.09km
Time taken: 27:40
Average pace per km: 5:26
Calories burned: 250

A Scorcher of a Canberra Day!

Yes, today reached 31deg and tomorrow's forecast is for 32deg so it makes for hot running weather!

6am - Gym
I used the stepper machine for my warm up then worked on the leg machine, adductors and abductors, before concentrating on the shoulders, chest, back, triceps, biceps and abs. I increased all my weights except the shoulder machine - I find that so hard!

5.30pm - speedygeoff's training group at Parliament House
My legs did not want to work too hard tonight and it was quite an effort to keep going. However after the warm up loop they started to feel a bit better. We formed teams of two again and this week I teamed up with Maureen. We ran a 600m lap as fast as possible (including hills of course) followed by a gentler 400m while our partner ran the 600m loop. We repeated this five times with very little break between each set. It was a really hot humid night and we were absolutely dripping by the time we finished the main set and ran our cool down (not that 'cool' is the operative word) lap back to the car park.

Distance: 9km
Calories burned: 520

The World comes to Canberra!

Sometimes it is very difficult to keep on top of my blogging but now I should catch up before another week overtakes me.

On Wednesday I went to the gym to work on my upper body although I did spend ten minutes warming up on the treadmill, something I find quite difficult as I much prefer to run in the fresh air!

Saturday - Off-road Run
I met our Sat group at Molonglo Reach at 8am and ran our usual run past the Duntroon Golf Course and round the Mt Ainslie course with slight variations - in fact the route we took was a bit hillier than last week. There were six of us running in that group today and I was running at the rear feeling a bit tired after two full days in Adelaide. However the resulting time wasn't as bad as I expected.

Distance: 16km
Time taken: 1hour 38mins
Average pace per km: 6:07
Calories burned: 998
Fastest km: 5:26

After we finished we stopped at the BBQ area for a while where we were joined by others from the 7am group including Ewen. We also had a glass of champagne complete with strawberries and commiserated with the three from our group who had pulled out from the Twin Peaks Run at the last minute and congratulated Steve who joined us after having run it! CJ unfortunately had to withdraw as she has still not recovered from a lingering virus. As I was driving home I nearly fell asleep probably due to lack of sleep over the past few days and the glass of champagne - oops!

Today (Sunday) I have been at Commonwealth Park watching and cheering at the World's Long Distance Triathlon (4km swim, 120km cycle, 30km run) which was held in Canberra. There were about 600 competitors from all over the world and Mr B was a technical official. A group of us were supporting a friend who had been selected to compete in the 50-55 age group representing Canberra. He was in the first 30 out of the water and was doing extremely well on the bike until the last lap. At this stage he had four punctures and ended up walking in cycle shoes, wheeling his bike, for the last 10km of the cycle before running/walking the 30km run leg with severe cramping in his calf muscles. Although he took over 11 hours to finish this event to me he epitomises the courage and endurance of great athletes - a true inspiration. The temperature today was 31deg and it was very hot being a spectator let alone being a competitor. Well done to all those amazing participants including Flashdrake who looked really strong!

The Weather Won't Make up its Mind!

This morning I didn't manage to struggle to the gym although I woke before the alarm at 5.10am. I just felt utterly lethargic and my calves were still very sore so I gave myself an extra hour in bed before going to work to unpack more boxes after our office move.

During the course of the day it rained, the sun came out, there was a storm, strong winds, more rain and eventually it actually warmed up and the sun came out again in time for speedygeoff's training session at Parliament House.

After our warm up lap we started our main set from the rose garden. We divided into relay teams of two and I chose to be put with Ewen in the hope that he might be tired as he had already run over 6km before our session. We ran 400m hard in a hilly loop, tagged our partner and ran a gentler 220m while the other person ran the 400m. We repeated this seven times with very little time for rest before our team member tagged us. It was tough but I quite enjoyed it especially since I had contemplated not going to training as I felt pretty ordinary all day. However I think the training helped me feel better and although my calves and hamstring hurt a fair bit it was manageable. Thank you Ewen. We finished with a warm down lap of Parliament House.

Total distance: 9km
Fastest km: 4:28 (that must have been when speedygeoff wasrunning up behind me)

Swim, Track, Gym and an Undulating Weekend Run

Thursday
6.30am - Swim
A lovely 1km gentle swim followed by a spa and yummy brekkie with CJ and Mr B.

6pm - Track at AIS
As I was on call to babysit I only had time to enter the 800metre event. I managed to take a few seconds off my previous time a couple of weeks ago which made me happy. My previous best was 3:36:81.
Time taken: 3:34:28

Friday - Gym
This morning I followed my program working on legs, chest, arms, shoulders, biceps, triceps, back and abs.

Saturday - A Run with the 'Cotter Group'
I met up with Graeme's runners at Molonglo Reach at 8am. There were just six of us running together and at the 6km mark only us 3 "girls" decided to run the full loop. We ran past Duntroon and on to Mt Ainslie where we ran the reverse of the Vets' handicap run. It was obviously quite undulating and my calves were a bit tight. The previous day I had been packing boxes and running up and down 45 steps from my office to the office next door which also has 45 steps (and no lift). Yes, our office has relocated next door and it was a very full-on day. Today I ran with Liz and learnt yet another interesting life story. It's so good becoming acquainted with new people who have such fantastic stories to tell. Liz is just returning from injury. At the six foot track this year she unknowingly ran the distance in about 5hrs 45mins with a cracked pelvis! After the event she could hardly walk (not surprisingly). It took about two months however before she was correctly diagnosed and had to stop running for two months after that! What an incredible pain threshold she must have!

Distance: 16:40km
Time taken: 1hr 43mins
Average pace per km: 6:18
Calories burned: 1002
Fastest km: 4:57

Unfortunately I couldn't stay after the run to chat with the others who were gradually returning from the 7am group or with those who had turned back earlier as I had to quickly drive home to shower and change and go to help out at our Vets' Athletics tent at the Belconnen Community Day. That was quite fun with lots of familiar people dropping by. Then it was a nail appointment and a quick return to our tent to assist with the packing up, before going to the fruit and vege markets and the supermarket to stock up for the week. The temp today reached 29deg and was beautiful.

Sunday
Today was supposedly a "rest" day. However, after taking my daughter to the airport from where she flew off to America for three weeks, I drove into work to scrub windows, desks and benches and unpack boxes in our new office. At home Mr B and our son spent a busy day working on the construction of a deck which will hopefully mean some lovely outdoor living during the summer months.

Wednesday looking both ways to Sunday!

Yesterday turned into a "rest" day although that wasn't the original intention. I ate far too much for our Melbourne Cup lunch but still changed into my running gear after work and headed off with the intention of running (or plodding) in the first of the Spring series Cross Country runs. As I drove to collect Mr B the rains came down and the wind came up! Mr B was waiting outside his office looking decidedly "un-ready" for the run. Yes, he managed to talk me out of driving to the run and driving home instead. Oh why am I so easily tempted not to run when the weather turns cold? Of course by the time we arrived home the rain had stopped and I immediately felt guilty for not having run. I do hate my silly conscience sometimes - it's always telling me off when I wuss out!

6.15am - Gym
This morning I made up for it (sort of) by going to the gym in time for an RPM class. It was really hard work and my legs were burning. I'm sure it was just as hard as a tough run!
5.30pm - Yoga
After work I went to my yoga class - lots of difficult stretches, twists, leg poses, a very long shoulder stand and a 12 minute rest pose to finish.

Mondays turn up so fast!

6.15am - Gym

I cut the time a little fine for the Bodypump class so I followed my program instead covering everything in it - legs, chest, shoulders, biceps, triceps, back and abs. I warmed up on the stepper and cooled down on the treadmill. It took nearly an hour and I enjoyed a pleasant brekkie afterwards before heading off to another stressful day in the office!

5.30pm - speedygeoff's training group - Parliament House

For once I was in plenty of time for the full warm-up and we ran a couple of loops of PH before heading for the rose garden. From here we divided into groups of three and ran "following the leader" in any direction for 25 minutes. The leader changed as imagination waned and we ran quite a few interesting routes. I ran with speedygeoff and Ewen. It was fun. Then we regrouped at the rose garden from where we all ran as fast as possible for three lots of 210metres of undulating terrain including negotiating steep steps and bends. After a cool down loop back to the carpark our total distance was just under 8km.

Distance: 8km
Calories: 450

Good luck to all those who are placing their "once a year" bets on a Melbourne Cup horse tomorrow! We are having a lunch at work but I should avoid the wine as at 6pm the Cross Country Club has its first 5km event in the Spring/Summer series.

A PB; some rain and a good off-road run

Thursday morning - swim

Another enjoyable swim. I don't seem to improve my time but I'm finding the km I swim very comfortable. I enjoyed a lovely spa after the swim. It was so good.

Thursday 6pm - track - run

The sky looked a bit murky as I headed for the AIS straight after work. The temperature became very humid and uncomfortable after the first event - a sure sign that the rain wasn't far away. I entered the 3000m, the first event at 6pm. As tonight was also the Pennington series we were handicapped according to age groups. I'm happy to report that I finally made the distance in under 15mins - yay!

Distance: 3km
Time taken: 14:58

Shortly after the start of the next event, the 3000m walk, the heavens opened and it really poured down. It was a beautiful sight but not such good timing. Those poor walkers were absolutely drenched and by the time the event finished looked like a bunch of drowned rats! However it certainly cooled the temperature suddenly. As it continued to rain steadily during the 1500m CJ and I decided to wait until the 5 lap spiral handicap event which was the last event for the night at 8.15pm. By that time the rain had eased and it was very pleasant running although all that rest between events made me a bit toooo relaxed as is shown by the time I took!

Event - 5 lap spiral (2km)
Time taken: 10:13
Handicap: Group 29
Place: 14th (32 starters)

Friday - Gym - 6.15am

This morning, after a warm-up on the treadmill, I concentrated mainly on the upper body - chest, shoulders, biceps, triceps and abs although I did spend a little time on the leg press.

Saturday - Run with the Cotter group - Molonglo Reach

I chose the 8am start which is the shorter version and although this is the Cotter Group over the summer months they are running from Molonglo Reach where there are more sheltered places to run as the weather becomes much hotter. I have never run with this group before and as neither Marg or Barb could join me today it was a whole new experience for me. When I arrived and realised who was running I have to admit that initally I felt a little intimidated. There were a number of very skinny fit-looking ladies who I recognised as also having very fast times!

The group did various lengths running off road all the time which is much easier on the legs. At the 6km mark only three of us selected to continue on around Mt Ainslie following the Vets' Handicap course and other undulations. It was good for me to run with new people. At this stage I ran with Cathy M with Debbie just ahead. Running is such a lovely way to learn about people's interesting lives and I enjoyed the run especially as we ran at a very non-threatening pace in spite of my initial fears! I will return and next month I believe we all start at 7am so I can select longer distances at that stage!

Distance: 16:42
Time taken: 1hr 41mins (too much talking obviously)
Average pace per km: 6:10
Calories: 1044
Fastest km: 5:17 (interestingly that was at the 16km mark)

After our various runs we met at the BBQ area and had nibbles and coffee and chatted. CJ, Ewen and Steve finished a little later after running for a tough 26km.

Invisible Baton Change at Brindabella Classic

Handing Marg the invisible baton after finishing my leg in the Brindabella Classic Relay.

(Photo courtesy of speedygeoff's blog)

November already!

Sunday 29 October - First Day of Daylight Saving
Vets' Run

Guess who blogged about daylight saving on Sat night and then forgot to put the clocks forward before going to bed! Yes, it was me and believe me, when I realised the actual time while eating my banana on toast at a leisurely pace, I moved faster than I run in order to shower, dress and drive out to pick up CJ on the way to Deek's Forest for the Veterans' Monthly Handicap run. I made it with time to spare and discovered I had been put back six groups because of my win last month. Eeek! Not much danger of a medal today! However, it was a good run and a good course albeit a little bare without the forest but the surface was good and there were plenty of undulations to make it interesting. I came in 78th which was rather different from 1st last month! After witnessing our friend Ian being presented with his "100th run" t-shirt CJ, Barb, Marg and I drove to Black Pepper where we met up with Mr CJ for coffee.

Distance: 8km
Time: 43:30
Average pace per km: 5:25
Fastest km: 4:50
Group: 20
Place: 78th

Monday 30 October
6.15am - Bodypump at Gym
This was a good class and a great way to start the week. It was hard work but always feels good.
5.30pm - speedygeoff's running at Parliament House

A couple of warm up loops of PH followed by a 1km undulating run, 30 sit ups then a main set of intervals round the track between the cones speedygeoff had set up for us. We also practised our sprint starts for the track session on Thursday. Of course we finished with a cool down loop of PH and stretches.

Distance: 8km
Calories burned: 400

Wednesday 1 November
5.45am - Run

Yes, I dragged myself out of bed intending to go for a 10km run. However, it was an absolutely perfect morning for running and I had a few things on my mind. I always find a long run is a great panacea where all the problems of the world seem to find a temporary (very temporary) solution. It's the best therapy ever. Anyway, my run turned into 17km. I set off from home and headed for Lake Ginninderra but instead of running past it and towards home my legs carried me down the hill and on around the lake before heading home via Giralang. It's a great run but I probably started a little late and it turned into another mad panic when I arrived home. Breakfast became a liquid drink and I did roll up to work half an hour later than usual. I was only in the office ten minutes before I just had to go down to buy a strong coffee to keep me awake!

Distance: 17km
Time taken: 1hr 38mins
Average pace per km: 5:48
Calories burned: 992

5.45pm - Yoga
Yoga was really good tonight - heaps of new stretches and leg work and I actually found it quite good for my hamstrings which are still troubling me. We spent a long time perfecting a number of stretches and repeating them over and over. We also practised the start of a head stand and spent five full minutes in a shoulder stand. The rest pose at the end was for 15 minutes - absolute heaven!

I am very tired tonight. Tomorrow morning I'll go for a gentle swim and spend some time in the spa - I love that. Then of course it's track tomorrow night. The forecast is for much needed rain tomorrow - will be interesting if it rains for the track session. Wonder if that affects the numbers?