Easter Monday - Tapering Training

After a lovely couple of hours at CJ's drooling over Italian plans, Mr B and I reluctantly sped off to change and drive to Parliament House for speedygeoff's training. It wasn't that we didn't want to go to training, it was just that we were just getting into the research on interesting places to rent and amazing cars to hire at all sorts of costs in all sorts of exotic places! CJ had baked some yummy little chocolate cupcakes and beautiful banana bread. Since she has had her new kitchen her culinary skills have excelled and it's always a treat to visit for her highly impressive afternoon teas with her home baking skills.
Mr B and I arrived a little late to Parliament House but managed to catch the others half way round the warm up loop. We then ran down to the oval where we ran 3 x 1km undulating loops of the fitness course doing push-ups on the way. Then it was just the cool down loop back to the start.

Total distance: 8km
Calories burned: 480

Eight More Sleeps!

Distance: 15:59km
Time taken: 1:28:06
Average pace per km: 5:39
Fastest km: 4:57
Calories burned: 950

This morning was quite brisk, in fact one could call it positively cold. Mr B, CJ and I started off together just after 8am from the ferry terminal at Lake Burley Griffin running with long sleeved tops. By the time we reached the yacht club our tops were tied round our waists and we were running separately as we found our own pace. It was a bit windy but it certainly felt quite warm enough to run in singlet tops. There were quite a number of runners and cyclists making the most of the autumn weather and I recognised a few of the runners out there obviously in training mode. I ran with music today as I knew I would be running the majority of the distance on my own although I did keep Mr B in sight and he waited for me to catch up a couple of times. I felt quite strong and ran in new shoes which actually felt fine so now I have a decision to make. Do I run in two week old shoes or four month old shoes? Hmmm, dilemma!

After the run CJ, Mr CJ, Mr B and I drove into Civic and had a very long wait for a disappointing coffee. However the company was good which always helps!

This afternoon I visited the Runners' Shop and bought some Brooks off-road running shoes. I can't wait to try them out after recovering from the marathon. They should be fantastic at the Cotter.

Happy Easter Fellow Bloggers!

Happy Easter to everyone and, if you are travelling, stay safe. There's a lot of crazy people out there! This morning Mr B and I went for a fairly gentle run in the pleasantly cool air at the civilized hour of 8.45am.

Distance: 10km
Time taken: 58:03
Average pace per km: 5:48
Calories burned: 594

Later in the morning my brother and his wife stopped for lunch on their way from Newcastle to Albury. My son and grandchildren came over to join us and we had a yummy pumpkin and ricotta lasagne (I was experimenting with a new recipe) followed of course by hot cross buns! After they left my little grand-daughter stayed on to watch Harry Potter followed by nine Little Miss Books read to her by a now croacky-voiced grandma! It was a lovely way to spend a fairly cool, cloudy Good Friday afternoon. The temperature only reached 18deg. Tomorrow I plan a 16km middle distance run round Lake BG - only one week before the Marathon!

Wednesday - 5.45am -Run
Distance: 10.05km
Time taken: 59mins
Average pace per km: 5:52
Calories burned: 564

This was not such a good run. My hamstring hurt and I struggled a bit. However, I managed to complete the distance, albeit slowly and at least the mornings are still reasonably light at this time now that daylight saving has ended.

Monday Training

Distance: 7.5km

I struggled through the training session tonight. I had to make regular loo stops after each loop! After the warm-up we ran round the fitness circuit doing push-ups and sit-ups on the way. I avoided the chin-ups! I ran gently as I was fighting my tummy but it was great to see everyone. We ran the loops about three times before a warm down lap of Parliament House.

The Cotter Experience!

Distance: 28.7km
Time taken: 3hrs 9mins
Average pace per km: 6:40
Calories burned: 2000

It was a perfect morning for a run in the hills. It was cool, clear and still - a beautiful Canberra Autumn morning. Six of us met at the Cotter to start our run just after 7.30am. Jill, Steve, CJ, Ewen, Chris and I set off together although pretty soon Ewen, Steve and CJ ran ahead. We ran up a gradual incline at the start for about 3km up a gravel road and it felt quite steep and seemed to go on for ages and that was before we even reached the real run. The surface then changed and was much easier on the feet. There were lots of ups and downs with some very steep hills. CJ, Steve and Ewen waited for the rest of us at the 9.5km mark where Jill and Chris branched off to run a shorter loop. The views from this spot were amazing. Without the trees, which had been destroyed in the bush fires a few years ago, you could see all the hills and undulating tracks and we had a perfect view of Black Mountain Tower in the distance.

CJ and Steve took off again at a faster pace and Ewen very generously offered to run with me otherwise I was in great danger of becoming lost out there in the great beyond! At Vanity's we ran ankle deep through water keeping our shoes on so for a while after that my feet felt like lumps of lead but the socks soaked up the water surprisingly quickly and felt ok. I've never run through water in shoes before so that was a new experience and not too unpleasant as the water was icy cold and quite refreshing at that stage in fact. After that there were only a few kilometres left but that included a number of steep uphills and they felt so tough at that stage. In fact when there was only 3km left to run Ewen and I looked at each and said "pity we can't phone for a ride from here!" However, that last couple of km was actually quite pleasant as it was slightly downhill and fast.

We found CJ and Steve sitting in the cold river in the sunshine and we were quick to join them. The water was absolutely freezing but gee, it felt soooooo good - damn cold, yes, but it numbed the aching legs and butt and was beautifully refreshing. Later we just sat, talked, nibbled on fruit and drank refreshing drinks (Ewen and I had our favourite ginger beer). It was a lovely morning.

So now I have experienced the Cotter and I feel encouraged and quite enthusiastic to give it another go some time! That was my last long run before the marathon - only two weeks to go - scary!

From Windy Queensland to Cold Canberra!

Training Interruptus!!

I've just spent a lovely few days at a wedding in Brisbane then on to the Gold Coast for a few days relaxation. The weather was warm but very windy and certainly not conducive to swimming in the ocean. Even Mr B struggled to swim against the very strong current. It has been a week of overeating, socialising and not a lot of running! Yesterday I had to fly to Sydney for a meeting so squeezed in a short run before my flight. Tomorrow the plan is to run at the Cotter which should be an interesting experience for me!

Thursday 29 March
Distance: 10.09km
Time taken: 1hour
Average pace: 6:01
Calories burned: 585

Slow run, sore hamstring and tired body - not good at all, but I guess I at least made the distance before heading off to catch yet another plane.

Monday 26 March - Gold Coast
Distance: 35.4km
Time taken: 3hours 42mins
Calories burned: 2046
Average pace per km: 6:22
Fastest km: 5:26

This was a very boring run. Fortunately Mr B kept me company for the first 20km and my ipod shuffle kept me company the rest of the way. It was really a run along the boulevard by the beach for 5km in one direction with a tail wind then turning and running back against a very strong head wind. It was so difficult fighting the wind and sometimes it felt as if I was hardly moving. Yes, it was tough and seemingly endless and at the end the relief was immense. My legs ached and I pulled off my shoes and struggled into the ocean. However I could barely stand up against the strong current and had to keep Gandalf and my ipod from getting wet. The water wasn't cold enough, not like our Canberra lake water, to ease the aches and I was happy to find a cold beach shower to wash off the sand and ease the muscles a bit more. I felt glad I had managed the distance but oh boy, in spite of myself, I think I prefer hills!!

April looks like being a series of short weeks for me. I can cope with this! This week I had one day in the office, next weekend is Easter so that's two short weeks, the following Sunday is the marathon (how scary) and traditionally I always take the following Monday off work to recover, then the following week is broken with Anzac Day. What a month! May will be a full month but in mid-June we are off to Italy so that's another six weeks out of the office. Then in September I plan a week in Perth as Mr B will be spending a couple of weeks there at a squash tournament and I will join him for a week afterwards. I think I'm in training for retirement!!

Final Cross Country and a Medium Run!

Cross Country Race - Acton Ferry Terminal - 6pm

I decided to run to the start from work and join in the final Cross Country Race for the season, then run back to work to collect my car before rushing home for a shower and heading off for a Vets' sub-committee meeting - bit of a rush and did arrive half an hour late but all was forgiven! The conditions were surprisingly humid and I discovered it was a mistake to wear the Cross Country singlet. It's not as light as the Cool Running singlet. However it was only 5km so not too bad. My Gandalf told me I actually ran 5.21km but the official distance was 5km so I will go by the official time according to the results.

Distance: 5km (Gandalf distance: 5:21)
Time taken: 26:07
Average pace per km: 5:13 (Gandalf pace: 5:01 - doesn't that sound so much better!)

Total distance including warm-up and cool down - 7km

Wednesday - Medium Run - 5am

An early start this morning as I woke just before the alarm at 4.25am. I waited that extra five minutes before rolling out of bed and ran out the door at 5am with ipod shuffle, headlamp and flashing armband attached. After leaving the main road I ran down to the lake where it was pitch black. I was so glad I was wearing my headlamp but it really wasn't sufficient to see much and I still ran with extreme caution. It was so very dark. The intention was to run 20km but I felt quite uncomfortable in the dark and I also had stomach cramps so opted to run only the 15km distance instead and headed for home the shorter way. Bit wussy I know but I seriously prefer at least a little bit of light. It also meant I ran quite slowly as I didn't want to trip over. I think my headlamp must need a new battery (or maybe I do)!

Distance: 15.07km
Time taken: 1hr 33mins 59secs
Average pace per km: 6:14 (oh dear me)
Calories burned: 891

And It Rained and It Rained and It Rained!

Total distance: 13.2km!
Yes, it was a public holiday in Canberra and the heavens opened! However, training was still held and Mr B came with me to the early start at 4.30pm as he didn't have squash tonight. Due to the rain we ran round and round the underground carpark which still has undulations on each side. However, running round the carpark ad infinitum can be pretty boring even though once we started the main session speedygeoff made it more interesting by incorporating alternating fast laps with slow laps. Altogether I ran 35 laps x 377m including the warm-up.

Long Run, Lovely Lunch and Party Time!

Saturday 17 March - St Patrick's Day!
Overnight there was lots of rain and the ground was quite wet as just six of us set off from Molonglo for a run round the base of Mt Ainslie. About half way round the loop it started to rain again, just a lovely refreshing light rain to cool off the humidity in the air. The run was pleasant, chatty and taken at a comfortable pace. In fact, it was so comfortable that I sprinted back to Molonglo just before Steve and Ewen (who were recovering from the Six Foot) - absolutely unheard of in the normal course of things. Back at Molonglo I attached my little ipod shuffle, had a loo break and then set off on the next leg of my run. Just after I passed the boathouse Mr B cycled out to meet me and cycled beside me for the rest of my run. It was great to have both music and company and it made me try that little bit harder.

Distance: 34km
Time taken: 3hrs 29mins 52secs
Average pace per km: 6:10
Calories burned: 1995

Back at Molonglo I went for a beautiful paddle in the lake water to ease the aching muscles. Then it was home for a quick shower before going to meet CJ, Ewen, Lulu and Mr Lulu for lunch at Tosolini's. It was fantastic to catch up with Lulu and meet Mr Lulu. They are such a lovely couple. Two and a half hours later we reluctantly parted company (nothing like a long lunch with great company after a long run to make one feel totally relaxed) and I rushed home to make a rice salad to take to Griffin's 50th birthday party that evening. It was a great night in a beautiful home with loads of fantastic running friends, an excellent band, amazing food and new people to meet. In fact altogether it was a really good day!

Not a Drop of Alcohol passed these lips!

Tuesday

I decided to go for a 12km run after work. However, the best laid plans .......! I ran out the door, down the street, turned to adjust the volume on my ipod shuffle and WHAM I ran straight into a pole - owee! Who needs a car to run into poles - I can do it just as well on my feet! I was momentarily stunned but fortunately it was my shoulder that hit the pole and not my head - (although it may have knocked some sense into me)! I ran on but the momentum was gone. I ran to Lyneham then turned and ran back and investigated a short distance of the new road going towards Gungahlin. I felt decidedly blah and extremely hungry. My hamstring was really worrying me so I opted out and ran home only managing to struggle through 6km - half the distance planned!

Distance: 6.04km
Time taken: 36:45
Average pace per km: 6:05 (slooooow and painful)
Calories burned: 340

Thursday

Yesterday I decided to give my leg a rest which means my distance is not what it should be this week. However, after work today I decided not to go to track but instead attempt a longer run again and see if I could last the distance. I ran from home and down to and round Lake Ginnnderra and back home via Giralang, by which time the sun had gone to bed. Although the hamstring was painful for the first few kms I found it improved gradually with distance and I started picking up speed in the second half of the run.

Distance: 16.76km
Time taken: 1hour 37mins 37secs
Average pace per km: 5:49
Calories burned: 980

Tomorrow I have another brekkie and a rest day (another one of those too) before my long run on Saturday followed by brekkie with Lulu and CJ.

Training continues

This morning I went for a half hour relaxing spa before work. I didn't want to emerge from the pool. It was divine but I did discover that my hamstring was very tight and stiff. At lunchtime Mr B and I met with CJ and heard about her amazing day and adventures at Six Foot and she showed us some great photos. She looks so good and seems to be recovering really well.

After work it was back to speedygeoff's training session but a number of us chose to take it quite gently as we had competed yesterday.

Distance: 9km
Session: 1.8km warm-up
5 x 370m undulating loops (x 2) (first loop fast - in my case "not very")
with laps of the oval in-between (no stopping)
warm-down

I think this session made me realise that my hamstrings are definitely tight and sore and I may not run in the Cross Country race tomorrow. I'll see how the legs feel in the morning. A gentle longer run may be the way to go. I do need the distance.

Weston Creek Half Marathon

Yesterday morning (Saturday) Mr B and I ran a short run just to make sure the legs were working properly for today.

Distance: 4.06km
Time taken: 23:48
Average pace: 5:52

Sunday

And today, Sunday, we both ran in the Weston Creek Half Marathon. The conditions were perfect, not a breath of wind, cool and crisp early although later it turned into a hot sunny beautiful day. There were lots of familiar faces out there including Liza who came to Canberra from the coast especially for the run and ran a great time too. Mr B and I ran a very short warm up and then lined up at the start. I guess today was one of those runs when everything felt right - the weather, the company and for the first time ever I ran a race with my ipod. I wore a little shuffle which just clipped on to my shorts and it was fantastic. The only problem I had was that the ear phones kept popping out of my ears so I'll have to explore that further but I really think the music helps. I had the stitch SIX times but managed to block out the discomfort with the music and it really did help me run through it. I was very happy with my time. It was just 17secs off my PB for this course in 2003!

Distance: 21.1km
Time taken: 1hr 53mins 17secs (damn those 17seconds!!)
Average pace per km: 5:24
Calories burned: 1281

The exciting part was that I won the gold medal for my age group - woo hoo, amazing! And Maria won W50 and Helen won W45 so there were quite a few of us from speedygeoff's training group. Another three from his group won the team race and speedygeoff ran in under 90 minutes so was pretty happy. I caught up with Tuggeranong Don, Liza, Flaskduck, Peter, Aki, Barb, Marg and heaps of others. It was a great morning. Then in the afternoon we babysat the grandchildren so there was no rest for the wicked!

Congratulations to the awe inspiring CJ on a fantastic result in the six foot and congratulations also to Jen, Ewen and all those other amazing runners out there who had fantastic runs. You are all awesome! Wowee - it must have been such an amazing day.

We Lost the Net!! Good luck to all Six Footers!!

Now this has been a difficult week as I haven't been able to blog or even check out what has been happening in Blogland as our internet has been down. The Transact man came and replaced our "black box" yesterday and now we are back in action. It's been terrible not reading up on everyone's news, especially during the last week before Six Foot. Best of luck to everyone out there running tomorrow. It will be such an amazing experience and I'm so looking forward to reading all about it.

Now I have to go right back to Sunday to update this week.

Sunday - 8.20am - Run
After a nice little sleep-in I decided to go for a pleasant run from home.

Distance: 10km
Time taken: 56:46
Average pace per km: 5:40
Calories burned: 584

Monday - speedygeoff's Parliament House training - 5.30pm
Total distance: 8km
Calories burned: 400

I was running five minutes late and missed the start of the warm-up so ran in the opposite direction to meet up with the group on their return of the start of the warm-up lap. We then ran down to the start of our main set which was a follows:

8 intervals of 45 seconds, starting each on 2 minutes. We reversed direction each time, so as to ensure everyone did the full recovery. Each time we ran the 45secs my aim was to run a little further. speedygeooff blew his whistle at the 45secs mark so we knew when to jog back to the start to wait for the whistle again before running our next interval.

To finish we ran a few stride-outs on the grassy 200m oval. Then we jogged back to the start for our cool down.

Tuesday - Cross Country Run - 6pm
Location: The Boat House
Distance: 5km
Time taken: 27:01
Average pace per km: 5:24

It was a much better ran than the last time I ran a Cross Country but there was a head wind to struggle against on the second half return lap of the run. It was enjoyable though because there were heaps of friends out there and lots of people to talk to afterwards - very social and pleasant.

Wednesday - Middle Distance Run - 5.30am
Distance: 16.77km
Time taken: 1hr 36mins
Average pace per km: 5:44
Calories burned: 989

This morning I had a new playlist on my little shuffle (thanks to speedygeoff) and I really enjoyed my morning run. Although it was quite dark for most of the time, as the lights round the lake did not appear to be working, I watched my footing and was surprised at the number of people out walking with friends or dogs or both. I enjoyed listening to the music and it was a perfect temperature - a great time of day. However, I will have to hunt out my headlamp for running at these times as it really is quite dark quite late in the mornings now.

In the evening, after Italian lessons, I drove to Belluci's to meet up with Lucky Legs, Ewen, Flashduck and Flashdrake, Aki, speedygeoff and Tuggeranong Don, just in time for dessert and coffee. This time I chose tiramisu. Talk about heaven! I hadn't eaten and was really hungry and this hardly touched the sides. It was absolutely yummo! It was a lovely evening and such fun to catch up with everyone. LL looked fantastic. It always boggles my mind how absolutely amazing she looks and how much younger than her actual years.

Thursday - Track
The ultimate aim of going to track was to cheer on LL when she ran the mile event in an attempt to break the record. However I managed to arrive just in time to compete in the 3000m event at 6pm. It was extremely hot at that time of day, although it had rained heavily during the course of the afternoon. The sun had come out an hour earlier and the temperature had shot up and it was really really hot. I struggled in the heat and with the time of day which is not my favourite time for running. I felt heavy and slow and I did not beat my PB but I did beat Marg - just!
Event: 3000m
Time taken: 15:06 (TBC)

At 7pm LL entered the mile event. Unfortunately she had an off-day and although she looked great out there and we cheered her on loudly she didn't manage to beat her record. However we were all very proud of her for making the attempt and there will be other races and other opportunities to break records. The important thing is for her to keep enjoying her running. She is such an inspiration to so many people. I hope I look that good and can run like her in twenty years!

At 8.15pm the weather had cooled considerably. In fact we had jackets and long pants to take off in order to enter the 5 lap spiral. Now the spiral handicap is my favourite event so Marg and I decided to give it a go. I'm so glad I went in it as I ran so much better in this event than in the earlier 3000m.

Distance: 3.02km
Time taken: 14:43
Place: 16th
Handicap: 30
Average pace per km: 4:52 (so much better)!
Calories burned: 176

I felt good and all the run I felt someone just behind me which made me determined not to let him pass me so I kept pushing myself. I was so happy with the result and felt much more comfortable during this run. It must have been because the temperature had dropped and also because Aki was leading a group of school children from Gippsland in a very loud cheer squad from the sides. It was really fun!

A Most Enjoyable Saturday Run!

Friday
Run - 5.45am
Distance: 6km
Time taken: 36mins
Average pace per km: 6mins
Calories burned: 336

Disastrous run this morning. I was out of action yesterday as I had to attend day surgery but decided I was ok to run first thing this morning - on hindsight probably a mistake! I felt sluggish and definitely not 100%. I couldn't manage more than the Kaleen block from home and even that felt difficult. Tomorrow will be better!

Saturday - Today's Run - 7am
Distance: 20.4km
Time: 2hours 5mins (forgot to stop Gandalf when we stopped to wait for each other)
Average pace per km: Approx 6:10
Fastest km: 5:17
Calories burned: 1292

Today was perfect early in the morning for a lovely run off road. We met at Molonglo at 7am and ran to Mt Ainslie and round the loop in an anti-clockwise direction. The surface was wonderful because it had rained. It wasn't dusty at all for a change and although for the start of the run the weather was very misty which made it impossible to wear "misted" up sunnies after about half an hour the mist cleared and it was beautiful. There were lots of kangaroos and great company. I ran with CJ who was doing her last long run before 6' and we chatted and took it gently. I thoroughly enjoyed the run, hills and all and felt quite comfortable. Back at the start Mike ran with me for an extra 4km to make it up to 20.4km. I will probably have to run again in the morning to make up the kms but today I wanted to spend time enjoying the picnic afterwards with all the 6footers before their event next weekend. It was one of those runs where you just feel great afterwards and it was most enjoyable to sit and talk and share lovely fruit and goodies afterwards.
Later I met up with CJ and Liza for lunch in town then partook in some serious retail shopping with CJ - aaaaaaaah - beautiful red boots, gorgeous blue shoes, dress for a wedding - aaaaaaaaaaaaah (definitely a successful day)!!

Between the Raindrops

The alarm woke me at 5am but I had a lot of trouble crawling out of bed and it was nearly 6am before I ran out the door. I was surprised to find that the ground was wet from recent rain and the temperature was pleasantly cool. I ran under the street lights to start as the cycle track was unlit. I ran half the Kaleen block then headed out on the cycle track through the tunnel past Giralang and beyond. Then I turned and ran back home - not a fast run but it felt good. Just after I arrived home the rain returned and it was a very steady fall but the time I drove to work. This evening I'm writing this to the sound of thunder rolling quite close by. Another storm is definitely brewing.

Run Distance: 10km
Time taken: 58:42
Average pace per km: 5:52
Calories burned: 594

A Different Training Session Tonight!

6.15am - Gym
Weights session
Warm up for 10 minutes on the treadmill then a 30mins weights session for the upper body and abs and back exercises.

speedygeoff's training session - 5.30pm - Parliament House - Hill session
Distance: 8.18km
Calories burned: 542

Session: Warm-up loop, stretches, then a run down to the lake past the tent embassy and to Reconciliation Place. There speedygeoff found a couple of lovely little (!) grassy hills and we had to run up one side and down then up the other side at a good pace, then repeat this 5 times with a gentle run of the same route in between each repeat. Then off for a run around Reconciliation Place and back to the start where we ran the hill repeats 3 times fast then slow, back for another run before our last 2 fast hill repeats with 2 slow hill repeats to finish. Ouch! There was a group there doing a boot camp. They had balls and skipping ropes - it looked interesting!! We cooled down by running back to our starting spot at the top of the stairs near Parliament House. It was a tough little session. Those hills are deceptively steep. However, it felt good (afterwards) and the company was enjoyable.

Vets' Handicap at North Curtin

Distance: 6.3km (plus 2km warm-up)
Time taken for race: 33:14
Average pace per km: 5:17
Fastest km: 4:45
Handicap group: 24
Place: 34th (112 finishers)
Calories burned: 383

It was a great morning for a run, overcast and not too hot. The run started on a cycle path with a steady uphill climb for about 2km and after that it levelled off and there was quite a bit of downhill and some off road. It was a good run and if I had been slightly less tired I could probably have done a better time but I was reasonably happy with the result and felt quite comfortable after the little warm-up. The warm-up was definitely a good plan! CJ was flying - her knee heavily bandaged but on the mend. She is so well prepared for the 6' in a couple of weeks!

WTD: 86km
MTD: 231km
YTD: 427km

A Long Run with Great Company

Run Molonglo 7.00am
Distance: 34km
Time taken: 3:37:20
Average pace per km: 6:20
Weather humid
Calories burned: 1800

WTD: 78km
MTD: 223km
YTD: 419km

Only 5 of us turned up at Molonglo for the 7am run this morning. It was pleasant to start but grew hotter and hotter as the time progressed. I ran with Ewen all the way, doing the Mt Ainslie loop for 12km then down past the War Memorial to the lake. On Mt Ainslie there were even more kangaroos than last week - some quite bravely leaping in front of us. There was a large group of kangaroos watching us suspiciously in the hills. They had probably loved the recent rainfall. At least there was a touch of green out there on the dry hills.

After Mt Ainslie we ran towards the carillon and on past the ferry terminal where we found a few acquaintances to chat to (good excuse for a pit stop and to fill the water bottles). From there we ran to the Museum on a dirt track which was an interesting detour then back past the ferry terminal again and on to the yacht club, Kingston Foreshore and through the Wetlands back to Molonglo. We had a few pit stops on the way and when we reached the last bridge leading to Molonglo Reach we stopped the clock at 34km and walked the last 500m to the finish. That last 2km was so tough as it was very exposed and extremely hot by then.

Once back at the start we plunged into the icy lake and just lay in the water for a while in absolute heaven! It was cold, refreshing and absolutely bliss. Then we lay on the bank in the sun drinking ginger beer and nibbling on grapes. Neither of us felt like moving. In fact it was tempting to fall asleep. However I reluctantly drove home to do those mundane chores such as supermarket shopping. It was a good run and I thoroughly enjoyed Ewen's company.

All afternoon I felt like sleeping so Mr B and I stopped for a coffee to revive me. We had decided to drive to Gungahlin for a change of shops and we saw so many people we knew. In fact Barb and Mark joined us for coffee and we sat and talked for ages. It was a good day but I do need an early night before running the Vets' Handicap run in Curtin tomorrow morning.

Wise Decision!

Buonasera! I decided against running the 10,000m on the track this evening as my tummy had not been well today. Instead Mr B cycled with me while I ran from home to and round the lake and back the shorter way. My legs felt like lumps of lead for the first 3km but felt better once they warmed up a bit. However I did have to stop at the 7km mark and 5km later so I would not have made the 10km on the track without a detour so I was pleased I decided against it tonight. It was good to have Mr B's company. He's very patient! It was very hot to start and remained muggy. There was another storm warning but it didn't result in anything except black clouds on our side of Canberra. I was glad I had run in spite of the stops as it was a pleasant evening and it was good to have the company.

Distance: 15.21km
Time taken: 1hr 27:19
Average pace per km: 5:45
Calories burned: 858
Fastest km: 5:19

WTD: 44km
MTD: 189km
YTD: 385km

20km before brekkie!

This morning my program called for a middle to long distance run which meant rolling out of bed at a ridiculous hour to fit it in before work so I duly set the alarm for 4.45am but still didn't manage to start runnng until 5.20am. As I was on duty at the Cross Country Race at Lake Ginninderra yesterday I was unable to run it so I incorporated that run into my long run today. I ran from home to and round the lake then on through the tunnel towards Gungahlin and out for another couple of kms before turning and heading for home the long way. I did have to seek out the bushes a few times but apart from that it was a perfect time of day - still and pleasant. The only problem was that half the street lights weren't working and this meant the first half of the lake run was in darkness which was a bit scary! However, by the time I reached home the sun was coming out and it was light. I was pleased that I ran so far but I did arrive at work half an hour later than planned!

Distance: 20km
Time taken: 1hour 54mins 45secs
Average pace per km: 5:44
Calories burned: 1170

WTD: 29km
MTD: 174km
YTD: 370km

A New Week Begins.

Morning - Gym 6.15am

Worked on upper body weights and gee I noticed the difference after not going to the gym for a week. My poor wee car was in hospital last week and I couldn't go to the gym in the mornings but I have it back now as good as new so it's back to the gym and back to those weights and RPM class again.

Afternoon - speedygeoff's training - 5.30pm - Parliament House

Warm up loop of PH then the main set was 8 repeats x 80secs as fast as possible and a gentle jog back to the start on 4 minutes. This was followed by a warm down loop of PH.
Distance: 9.20km

Calories burned: 554

Marg and Gwen turn 60!

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