Winter has Begun!

Wednesday
6.15am - RPM at the gym
5.30pm - Run after work round Lake G and back to work.
Total distance: 8.15km
Time taken: 49:34
Average pace per km: 6:06

I was very glad to have a headlight with me as it was very dark indeed on the other side of the lake. In fact I was quite scared all alone out there. I kept imagining someone jumping out of the bushes. My imagination was definitely working overtime! I was very relieved when I returned to the lit side of the lake again.

Thursday - speedygeese training at Dickson Oval

Tonight at training on the cold exposed oval we ran a warm-up loop before our main set of 3 x 1km repeats in similar vein to last week. We didn't stay cold long once we set off. My times this week were slower than last week - oh dear, must be all that extra chocolate that I was still working off from the weekend! How long can I use that excuse?

My km times were 5:01, 5:05, 5:04

Total distance: 7:5km

We finished with a warm down loop and pleasant chat.

Sunday - Monthly Handicap Run

Location: West Stromlo

This was a very undulating (translate that as hilly) run on a very cold morning in Canberra. Of course I warmed up quickly and was comfortable running in a singlet as those hills were pretty tough although there were lots of downhills too.

Total distance: 7.5km

Time taken: 45:55

Average pace per km: 6:06

Handicap group: 21

Finishing Place: 68th (94 finishers)

Today - speedygeese at Parliament House

4.30pm - I made it to the early run before the main training session tonight to run with Ewen and Geoff down to the lake for an 8km loop.

5.30pm - We started again with the rest of the group and ran a couple of loops of PH before the main session on the grass in front of PH. Here we ran 8 x 400m fast with a 100m jog between. Our 400m was made up of running down one side of the grass rectangle across the rectangle and up the hill back to the start then a slow 100m to the next corner. This meant that we started at a different corner of the rectangle each time - challenging but fun and hard work after the hills yesterday and the 8km before the start!

Total distance for the evening: 16km

Hill Repeats at Parliament House

I met up with Ewen and speedycoach at Parliament House at 4.30pm and was able to run for 8km with them as a warm-up before our training began.

Our main session was hill repeats. We warmed up with our usual loop of PH in and out the trails and tracks before running 20 times up a hill of about 100m jogging back to the start each time. It was a tough session but I quite liked it, especially after the half way mark when you start counting down! We finished with another loop of PH.

Total distance: 16km (including warm up)

I did a gym strength session yesterday morning and another session before work this morning.

Tomorrow morning is RPM class at the gym.

Windy Weather Wakes a Water Rat!

I met up with Ewen at Questacon carpark and we ran the West Basin end of the lake, a similar run to the one we did a few weeks back but without the extra loop round the Museum. It was a pleasant climate but the wind was a bit strong in parts. We had a great opportunity to catch up on all the news - so many different topics of conversation - great fun. We did spot a very large water rat running across our path - eeek - glad I wasn't swimming in the lake! It was warm enough to run in a singlet top but we cooled down pretty quickly after we stopped. On went all the layers before we enjoyed really good coffee and cake at the little place by the lake.

Total distance: 17.5km

Time taken: 1:50

Average pace per km: 6:19

Training long intervals at speed

At Dickson Oval last night after our warm-up (and brrrr, we needed that warm-up) we ran 3 x 1km round the track fast with a short jog between. Our speedycoach timed us and handicapped us accordingly. I was put on a 15 secs handicap. My times were pretty consistent - 5:00, 4:59, 5:00. We ran a cool down to finish. Lovely people there tonight - some recent newcomers and lots of interesting conversation.
Total distance: just under 8km
Today I enjoyed Body Balance and lots of stretching at the gym.

Why am I going backwards?

That's what my speedycoach asked me after my abysmal effort at Canberra's 40th Half Marathon yesterday. I have no excuses. The conditions were absolutely perfect, no wind, cold but sunny and altogether a beautiful morning for a run. There were over 800 starters and lots of running friends setting PB's. I ran the first km comfortably in 5:35, the next km in 5:38 and then it was all downhill from there - each km being slower than the one before! I didn't walk at all although my pace was nearly walking pace as I ran up the hills. I had forgotten how many there are in this course. The end result was that I finished in 2hrs 6mins which is very slow and 5 mins slower than the Weston Creek Half 5 weeks prior to the marathon. Yes indeed, I am going backwards but now I will have a little break from races - I think my next big event is the City to Surf in August after a 5 week holiday in USA which means my training may be a bit challenged.

Distance: 21.1km (plus 1km warm-up)

Calories burned: 1255

This afternoon I went to speedygeoff's training at Parliament House. We ran a warm-up loop followed by 6 x [1min fast, 1min] slow round the grassy verge in front of PH. We then turned and ran in the opposite direction for 6 x [1min fast, 1min slow]. We followed this with a warm-down long loop.

Total distance: 8km

I was the slowest runner tonight but glad that I at least turned up and managed to run. My legs feel ok, probably because my training runs are faster than my half marathon pace!

Is this tapering?

Yesterday morning I did the upper body part of CJ's program at the gym and this morning I did the rest of the program plus a 15mins abs class. After work today I ran from the office and round Lake Ginninderra which is nearby. It was unexpectedly brisk outside with a chilly wind. It was also quite dark by the time I finished which could have had something to do with the fact that half way round the lake I came across Rach and Al walking their dogs and stopped to talk a while (no, surely not) before continuing back to the office in the semi light.

Total distance: 8km
Time taken: 47mins
Average pace per km: 5:57
Calories burned: 458

Now there's just over 3 days until the 40th Canberra Half Marathon. I hope the pleasant weather continues and the wind stays away!

speedy training at PH

Tonight I managed to arrive at Parliament House in time to run the 8km warm-up with Ewen and Geoff. After this we met up with the group and ran a warm-up loop of PH before the main session of 8 x 80secs hard with a slow jog back to the start on 4 minutes. This was run on the flat under lights and afterwards we ran the warm down loop through the trails where I found my headlamp was very useful to show the way.

Total distance: 16.5km
Calories burned: 975

A Quick Catch-up!

I can't believe it's almost a week since my last blog entry - oops, that's what happens when you have a few nights out in a row. Now I finally have a window of opportunity to update the week.

Monday

As there was no training due to the speedygeese dinner in the evening (a great night) I ran earlier in the day. I ran 10km and followed this with 6 x 100m strides (fast out and slow back).

Total distance: 11.2km

Time taken: 58:14 (for 10km)
Average pace per km for 10km: 5:49
Calories burned: 585

Tuesday

I had to go out straight after work for the evening so no running today, just CJ's strength program in the morning before work.

Wednesday
6.15am - RPM class - 45mins
7am - Abs class - 15mins
5.30pm - Short run from home squeezed in before meeting with CJ at gym
Total distance: 5.23km
Time taken: 30:03
Average pace per km: 5:44
Calories burned: 304
6.15pm - CJ's program at CIT Gym - 45mins

Thursday
5.30pm - speedygeoff's training at Dickson Oval

Two warm-up laps: 2.92k (big loop, stretch, small loop) followed by main set as follows:

In relay teams of 3, 8 x (400 hard - lane 4, anti-clockwise / 400 easy - lane 6, clockwise)

That was the plan but our team only managed 7 sets before we finished with a warm-down lap of 1km.

Total distance: 10:23km
Calories burned: 600

Friday
6.15am - Body Balance class - great stretching

Saturday

This morning I met Ewen at Questacon at the very civilised hour of 9am. We ran down to the lake and ran the West Basin loop of the lake incorporating the loop round the museum before heading back to Questacon. I had forgotten how many undulations there are on that end of the lake but a large part of the run was the half marathon course for next weekend so it was important to try that run again after a long break from the hills. I defnitely noticed them but the company compensated! We enjoyed a lovely coffee in the sun by the lake afterwards before I had to dash off for a shower and a hair appointment and afternoon tea at Tilleys with good friends later - such a great day.

Total distance: 19km
Time taken: 1:58:31
Average pace per km: 6:14
Calories burned: 1126
Happy Mothers' Day tomorrow to all those mothers and grandmothers out there!

A Perfect Autumn Day

Wow, what a day! It was an absolute stunner. The day started quite early when I drove to collect my son from the airport and then I spent a lovely morning with my daughter-in-law at the Hall Markets. The sun was shining brightly and it was just beautiful outside. Later in the afternoon I went for a tempo run in perfect conditions. There wasn't a breath of wind and the trees were very pretty with all their Autumn colours. I really enjoyed the run. I just love this time of the year on sunny days - not too hot and not too cold - delightful!

Total distance: 10km

Time taken: 57:19

Average pace per km: 5:43

Calories burned: 585

I had popped a chicken in the oven before I left home and beautiful smells wafted to greet me when I arrived home - mmmm!

Enjoying the Sunshine

After talking with Ewen last night I decided to run with him from the War Memorial this morning instead of the other option of running at the Cotter at 7.30am. Ewen and I met at the civilised hour of 8.30am. The sun was already shining and I wore shorts and a long sleeved top which I tied round my waist as the warmth of the sun became stronger. We ran along the Ainslie track to Campbell Park, Duntroon, the Wetlands, Nara Park, Commonwealth Ave and back to the War Memorial. It was great to have company but by 14km my legs were definitely feeling slow and I was glad when we reached our destination. We were both so looking forward to our coffee only to discover that our favourite spot had closed for renovations. So off we drove to Hudsons in Dickson to imbibe in yummy apple and blueberry crumble and cappuccino sitting outside enjoying the warmth of the sun.

Total distance: 18km
Time taken: 1:52:56
Average pace per km: 6:16/km
Calories burned: 1061

My First Session Back at Dickson

I arrived early for my first session back at Dickson Oval yesterday with the purpose of warming up and squeezing in a few extra kms. Our speedycoach had run even earlier so I ran on my own for an easy and pleasant 5km run round the local streets before the session started. There were ten of us at training. We ran 12 x 200m with a 100m float, which translated to nine laps of 400m starting with the 100m slower. It was great to catch up with Caroline and Marg and to meet another new starter, Heidi. I tried my best to run on my toes for the fast repeats and relaxed for the floats. I was very pleased that I managed to complete the whole session and was only lapped once (by 6 people mind you)!

Total distance: 13km

The temperature has improved in Canberra. Although it was zero degrees as I drove to Body Balance at 6am this morning the day was a very pleasant 17deg and the forecast is for much the same over the next week. The problem is there's only a few hours in the middle of the day when the warmth of the sun makes the days so lovely - pity about the COLD mornings!

Return to RPM

This morning I attended my first RPM class in two weeks - ouch, I noticed it! I also noticed the temperature - 4deg - soon the frosts will be here. Next it was the 15mins abs class which felt ok. I'm finding the planks reasonably easy these days. At 5pm promptly I started running from the office and down to Lake G which is only a short distance away. I managed to run more than half the distance before darkness set in and there was only a short timeframe when there was no light at all. It felt ok although I was even slower than last night.

Total distance: 7.8km (plus 200m warm-up) - 8km
Time taken: 47:30
Average pace per km: 6:06
Calories burned: 475
Tomorrow is my day off work and brekkie with CJ - woo hoo!

Running in Darkness

This morning (brrrr) I went to the gym very early to follow CJ's upper body strength program before going to work. I'm currently working 3 days a week to bring in some spending money for our trip to the States next month. I'm enjoying it but now I have to go back to fitting in 3 days of my training around working hours - bother!

After work today I ran from home. At first my glutes and my left hammie hurt like crazy but at about 3km I began to feel comfortable and decided to keep going. Originally I thought I would only make 5km but I ended up running my usual little 8km route. After the turn around point the track was quite dark and I ran a bit cautiously. I must organise myself and wear a headlamp. Darkness comes early these days.

Total distance: 8:04km

Time taken: 47:24

Average pace per km: 5:54

Calories burned: 474

I defnitely ran the second half of the run much faster than the first half in spite of the lack of light so that was good.

Back to Training in Wintry Weather!

Brrrr - another freezing day in Canberra today. It barely reached 9deg outside and was very bleak and gloomy. I joined speedygeoff for the early start of training at Parliament House in order to fit in a bit more distance with company. It's always good to have company and makes the time go quicker. We ran 8km for a warm-up and although it was cold the wind had dropped and it wasn't too bad. I wore gloves, ear warmers and for the first time this season I wore leggings and was glad of them.

For the main session we had a few new people and a number of regulars weren't there, possibly because it was a public holiday in Canberra today in lieu of Anzac Day being on a Saturday this year. There were ten of us plus our speedyleader. We ran the warm-up lap of PH and then headed for the rose garden and ran 2 x 930m undulating loops at a reasonable pace with a slower lap between using the exercise options if desired on the way. It became too dark to run more than four laps so we then proceeded to the hill where we ran attrition runs. The slowest person was eliminated on each hill sprint. Of course I was the first person eliminated - I had no legs left!

We then ran a warm-up loop back to the start.

Distance of warm-up: 8km
Distance of training session: 7km
Total distance for day: 15km
Total calories burned: 875

Rocking the Boat on Ewen's Birthday!

I couldn't resist copying this photo from Katy's collection with Mark doing his thumbs-up in the background!

Yesterday afternoon I ran my first very short run since the marathon from home in the afternoon in the blustery wind!

Total distance: 4km

Time taken: 23:53

Average pace per km: 5:57

Calories burned: 236

I had a few little twinges and couldn't have run any further. Besides the wind was just bitter.

Today I ran in the Masters' Handicap held at Mt Majura - the location gives some indication of the undulating course but no hints about the weather. It was just dreadful, raining lots of well-needed rain during the night and this morning bleak and very windy and COLD! In fact the majority of sensible runners were wearing leggings, long sleeved tops and some even wore beanies. I did start off in a long-sleeved top and gloves but I still wore shorts - it's not minus degrees yet! The long-sleeved top came off as I warmed up at about the 5km mark and I tied it round my waist for the rest of the run.

I ran in Group 21 and felt reasonably comfortable athough I don't much like starting on an uphill! Fortunately Marg and I ran a warm-up before the run and I knew what to expect at the start.

Total distance: 10km plus 1km warm-up
Time taken: 59:46
Average pace per km: 5:59
Handicap: 21
Place: 40th (out of 92 finishers in the long course)
Calories burned: 604

Being such a bleak and wintry day Mr B and I decided to go to the movies later in the day and saw "The Boat that Rocked". I would highly recommend it - absolutely brilliant movie about pirate radio set in 1966 - fun and great music! Perhaps I enjoyed it because it was my era!

And last but not least HAPPY BIRTHDAY to Ewen today - everybody's running buddy!

A few Photos from the Marathon

CJ, Clairie, Strewth, Lucky Legs

CJ, Strewth, Sue - all with medals for achieving places in age groups of Masters' Athletics

CJ, Mark, Strewth, Ewen, Katy. CJ, Katy, Strewth, Sue

Total distance: 42.2km

Time taken: 4:15:28

Average pace per km: 5:58

Calories burned: 2492

Place in marathon: 858

Place in age category: 3rd (10 in age group)

Place in age group in Australian Masters' Athletics: 1st

Canberra Marathon Number Eight

CJ, Katy (with Clairie's medal), me and Sue (winner of W60) at Rydges

I'm another year closer to becoming a Griffin as yet another Canberra Marathon bites the dust! It was quite a pleasant morning for a run apart from a bit of headwind over the bridge a couple of times which felt like a gale at the time! There were almost 1300 entrants in the marathon which is apparently the largest number in 25 years. It didn't rain and the temperature was ideal and the wind didn't pick up for a couple of hours.

I started off with speedygeoff beside me, my music plugged in and I felt fine. At about the km mark the white 4 hour balloon appeared behind me and I decided to attempt to keep it in sight. I was on track for four hours until about 15km when I slowly started slipping behind the correct splits. At this stage I was just 40secs behind so still had a little hope of catching up. By 18km I was 1 min behind and I realised my chances were defnitely diminishing. At the half marathon point it had taken me 2:00:49 - still behind time - but I felt quite happy. I could still do a respectable time if I kept plodding along at this pace. However at the 25km mark I was 2mins behind - I was obviously slowing down even more. It took me 2:55 to reach 30km and although I was plodding I was also relaxed, enjoying the atmosphere, the music and especially the cheer squad and the awesome Katy in her different set-ups under the bridge. She truly is amazing and makes everyone smile or indeed laugh.

The headwind over the bridge was annoying and the little undulations felt like hills. I had forgotten the repetitions could feel so long. I was starting to visualise the finish and kept reminding myself this was marathon number eight, a step closer to my ultimate goal, no matter what the time. I was still going to finish and I felt ok although there would be no PBs this year for me. At about 41km I heard a bit of chatting nearby and realised the 4:15 balloon was right there behind me - good grief, I really had slowed down. I tried to keep them at bay or at least run with them and as I rounded the final bend my ipod was very aptly playing, "the long and winding road". I ran through the finish line at 4:15:28 (net chip time). I felt comfortable, I wasn't in too much pain and I didn't fall over. I was just glad to stop and have someone else remove my time chip before I posed for the photographer with my marathon medal. Ok, so it was my second slowest time but I felt happy anyway. It's always such a great atmosphere and there are always so many inspirational runners out there.

Later CJ and I went to Rydges for the awards and to catch up with all our lovely interstate friends. Lucky Legs looked awesome and ran a great run. She is always an inspiration. It was great to catch up with Katy and Mark and Tesso and Clairie too. Then CJ and I had the surprise of our lives when we both received Masters' Athletics medals for our respective age groups - wow - that was certainly unexpected, especially with a time like mine! CJ's was well-deserved as her time was a very respectable 3:39 but my medal was definitely a fluke!!

To sum up it was a good day thanks to the fantastic support out there. I will download some photos soon.

I can do no more so bring on the marathon!

I ran a very gentle 20 minutes this afternoon. My drink bottles are labelled, my nails are painted a coordinating colour to my outfit and my last run is done and dusted. I just have to make up my personal drinks for the bottles, cut up my jelly snakes, charge my ipod and report to Registration for my goodies bag and timing chip tomorrow afternoon before cheering on the 5km and 10km runners on marathon eve. It's very close - two more sleeps - and I'm starting to feel those butterflies in my tummy!

Best of luck to all competitors this weekend. We can only do our best and smile when we finish - whatever the result let's just do it. Bring it on!

Time to Load Up on the Carbs!

Yesterday there was quite a wind storm and it turned out to be a good day not to run. By this morning the wind had calmed down and the weather was much better. I left my run today until quite late in the afternoon and by then there was a bit of a head wind on my outward journey. I only had a 30min run scheduled with 6 x 100m strides after that.

Total distance: 6:06km

Time taken: 37mins
Average pace per km: 6:06
Calories burned: 358

I ran 15mins out from home then turned and ran 15mins back. After that I chose a nice flat piece of cycle track near home and ran 6 x 100m at a reasonable pace jogging back to the start each time. That's about all I can do now. I have a 20min run left to run and then it's 42.2km to face on Sunday! Now I have started carbo loading so it's countdown time!

Trying to Stick to the Plan!

I ran at 5.15pm today when the conditions were perfect - cool, overcast and the sun setting in an orange glow in the distance. It was lovely. I turned up my music and just ran. I just couldn't hang off a minute longer. The schedule was to run for 40mins with the last 10mins at marathon pace and that's exactly what I did!

I ran from home for 20mins then turned and ran back again to make my total of 40mins.

Total distance: 6:76km! (not like me to not round it up but I religiously stuck to the 40mins)
Average pace per km: 5:55 (with last 10mins averaging 5:38per km)
Calories burned: 400

Tomorrow, as I have a few appointments, I will have the rest day from running that I didn't have on Monday! Why is it that I always want to run more when I'm tapering? I'm also hungry and have to stop myself from nibbling at that chocolate!

A Fun Run to Start Last Taper Week

It was one of those drizzly grey days in Canberra today when the grey clouds hover, there's a slight chill in the air and the day can't make up its mind whether it will rain or stay murky. As it was the Easter long weekend and a number of speedygeese were in Adelaide competing at the nationals, training at Parliament House was cancelled. I had a rest day scheduled but because I didn't run on Sat I figured that I could run this afternoon to make up for it. Besides, by 5pm I was desperate for a run and the conditions were ideal as it was cool with light rain falling.

I put the mustard honey chicken and veges in the oven and took off for my run. It felt so much better than yesterday and I was so glad I ran. I had loaded my ipod with more music and I could enjoy some different songs as I ran along. In fact if anyone had seen me they would have thought I was going crazy as I was singing and leaping about like a woman possessed. It was fun, I enjoyed it and although the rain stopped as quickly as it started the air was cool and very pleasant. I arrived home just before it became really dark.

Total distance: 8km
Time taken: 48:12
Average pace per km: 6:02
Calories burned: 470

Happy Easter!

Hope the Easter bunny was good to you, but not too good! My plan is to save the majority of my choccie until after the marathon if I can restrain myself for that long! However, I still managed to eat more than is good for me!

After a lovely but brief visit from my daughters and an interesting visit with one of them to the National Portrait Gallery somehow this resulted in two rest days from running in a row - not good! Today I therefore went for a very gentle 16km run and every step hurt. It was ridiculous. After a two day break I was jumping out of my skin and yet when I ran it was really uncomfortable. I was so slow and if I run like that next weekend I'll be in big trouble!

Distance: 16km
Time taken: 1:39
Average pace per km: 6:13
Total distance for second taper week: 52km

Desperately Seeking .......Shade!

If only I could bottle this perfect weather and release it for marathon day. It has been such an amazing week weather-wise and I have been lucky enough to have had the time to appreciate it. Yesterday morning I rose at some silly hour to go to the 6.15am RPM class at the gym. I used yesterday as my 'rest from running' day in place of Monday but I still worked hard at RPM and the 15mins abs class following it.

Today, as I met CJ and Mr B for brekkie, I went for my run at about 1.30pm when it was quite hot. I decided to run to find some shade and headed for the back of the AIS where I found some undulating shady paths and ran down to Belconnen Way which proved to be exactly 5km from home. My session today was 15mins warm-up followed by 4mins fast, 3mins fast and 2mins fast with 2mins slow recovery jogs between. Then it was a steady run home with a bit of a head wind and a few undulations slowing me down. However I did have a little negative split as I took 29:30 on the way out and 28:27 on the return trip.

Total distance: 10km

Time taken: 57:57
Average pace per km: 5:49
Calories burned: 582

Tonight I had an appointment with personal trainer CJ at the CIT gym where she supervised me going through my strength/weights program and adjusted it accordingly. I can actually see my abs these days - wish they could help me run faster!

Autumn in Canberra - Perfect!

This morning I went to the gym at the very civilised hour of 9.30am to take part in the Total Body Conditioning (TBC) class - gosh, it's tough. The first 30mins is cardio and this is followed by 30mins of squats, hips, butt and abs work and it HURTS. The class is taken by a blonde Canadian lady who doesn't stop for breath. I'm sure it does some good though, at least it will eventually.

It was another absolutely stunning Autumn day in the low 20's with bright sunshine and no wind, just perfect. Just as I was deciding it was time to go for a run my mobile beeped at me and Marg was asking if I had run yet cos she was in the area. Yay, I ran to meet her and had company for most of my 10km run. It was fantastic. We just talked and ran gently but it was fun and the conditions were ideal. I arrived home just as the sun disappeared and the light was growing dim - good timing!

Total distance: 10.37km
Time taken: 1:04
Average pace per km: 6:13 (oops, too much talking)
Calories burned: 615

Monday's Training and Less Than Two Weeks Left!

It's quite scary how fast this year has flown and knowing that there's now less than two weeks left until the marathon. Today was another lovely sunny Autumn day in Canberra. Let's hope this weather can stay for another couple of weeks at least!

This morning I followed CJ's exercise program at the gym trying to tone up the flabby bits!

This afternoon I went to early training at 4.30pm where I joined Ewen, David P and Miranda for an 8km warm-up down to the lake and round Kingston foreshore before the main session. The main session was similar to last week consisting of a warm-up lap of PH before heading for the undulating trails where we (18 of us now) ran a 933m loop fast three times with a slow run between which included two lots of exercises such as sit ups, push ups, stretches, chin ups or step ups. I opted for the sit ups, push ups and stretches. By the third fast loop the sun had gone down completely and it was quite dark as of course daylight saving has finished. We finished with a short warm down lap of PH.

Total distance (including warm-up): 15.3km

Women's and Girls' Fun Run

photos courtesy of speedygeoff

There were 1300 starters for the very successful W & G Fun Run yesterday in ideal conditions. It was overcast with no wind for the run and later the sun shone brightly as we sat around waiting for the barrel drawers and catching up with friends. I started in quite the wrong spot this year and had to struggle through lots of runners and walkers who were taking up the whole pathway at the start of the run. I did lose a bit of time here but felt fine after the first km when I managed to run steadily. I thought I was running quite well, especially when I finally passed Yelena in the 4th km. However my time across the finish line was a little disappointing as I felt so comfortable and thought I had run better than that. Later we ate hot cross buns and fruit and queued for great coffee from the very welcome Cafe2U van which comes to events sometimes.

I was very excited when my name was called for one of the barrel draws - a bag of goodies from ACTEWAGL - yay, it's always fun to win a surprise!

Total distance: 5km (plus a 1.2km warm-up)

Time taken: 27:09

Average pace per km: 5:18

Place: 150th (out of 1300 starters and 1160 recorded results)

Total distance for first week of taper: 68km

Finally - a Break Through!

Last night was the final session at track for the season and there were impressive results and awards presented to some amazing athletes including M80, M85 and W80's - so inspiring to all of us. I entered the mile fitness walk and came in 3rd. When I can't run anymore I think I'll take up walking - it's fun although it does hurt!

Marg and I ran a few warm-up laps before entering the 3000m event. It didn't feel too bad and I happily surprised myself by finally managing to come in under 15mins - woo hoo! I'm not sure what the exact time was yet as the official results haven't been posted but I think it was 14:58. Anyway I was very happy to have finally broken that elusive 15mins!

Total distance including warm up laps: 6km

Friday is usually my rest day but this week I decided to run as I have entered the Women's and Girls' Fun Run on Sunday and will have my rest day tomorrow instead. It was mid morning before I left the house and it was quite hot (about 29deg). I struggled a bit with tired legs and unquenchable thirst. I ran from home to Lake G, round the lake and then a bit further towards Gungahlin before running home the long way. At the lake I stopped to say "hi" to speedy Sue who was cycling in the opposite direction. She is also doing the marathon but was resting a sore knee by cycling instead.

Total distance: 21km
Time taken: 2:07
Average pace per km: 6:05
Calories burned: 1235

Seventeen Days Nine Hours To Canberra Marathon!

This morning I went to the 6.15am RPM class followed by the 15mins abs class at the gym. Then later this afternoon I went for a gentle run to stretch the tight glutes and legs stopping to visit a girlfriend on the return journey - very pleasant! I also actually achieved a couple of things on my never-ending list of things to do - finally!

Total distance: 7.8km
Time taken: 47mins
Average pace per km: 6:05
Calories burned: 460

Autumn Showers

By the time I ran out the door this morning rain was gently falling down. It didn't look like stopping anytime soon so I donned a spray jacket and went running anyway. It was beautiful - rain in Canberra is a rare beauty indeed. After ten minutes I took the jacket off as I was very warm. I also wore sunglasses as the sun was shining at the same time as it rained. Autumn in Canberra - interesting, especially when it rains. Half way through the run the rain stopped. Ah well, at least it lasted a solid half hour - better than nothing. Then the sun shone brightly and it was quite hot for the rest of the run.

Total distance: 11km
Time taken: 1:07:05
Average pace per km: 6:05
Calories burned: 652
Then later I went for a sports/remedial massage and now I have a sore butt!

Three Weeks' Taper

That's the theory, however today wasn't much of a taper! This morning I followed CJ's strength program at the gym and later today I went to the early warm-up of the training group at 4.30pm and ran 8km with Ewen and Miranda before joining the rest of the group for the main session starting at 5.30pm. Tonight's session, after the warm-up loops of PH, consisted of 3 x fast undulating 920m loops of the trails with 3 x slow runs in-between incorporating a workout on the fitness trail as we went. We finished with a short warm-down.

Total distance: 16.3km

Masters' Monthly Handicap at Stromlo

It was an absolutely perfect morning for running as the sun didn't become really hot until we had finished running. The course started at Stromlo Forest Park where we ran our usual Cross Country loop then ran out on the dirt where the forest used to be before the Canberra fires about 5 years ago. It was undulating but not too hilly and an out and back course so we could high five others going in the opposite direction. I started in Group 21 and came in 16th out of 99 starters in the longer course of 8km. I felt surprisingly ok after yesterday's long run. Sometimes a long run the day before a race can help. I also managed to arrive in time to do a warm-up before the start which always helps!

Total distance: 8km (garmin says 8.2km)
Time taken: 44:14
Average pace per km: 5:32 (garmin says 5:23)
Place: 16th (out of 99)
Handicap group: 21
Calories burned: 486

Warm up run: 1:09
Total rounded-down distance for day: 9km
Total distance for week: 101km - woo hoo!

Lucy in the Sky with Diamonds!

Yes indeed - LSD - and I feel good - no bad after effects, no chaffing and a good recovery - yay! This morning I left home at 7.15am and ran via Lyneham down to Lake BG past the ferry terminal and on to Regatta Point where I met up with Ewen who ran with me for the next 15km past Molonglo Reach and round East Basin. We did stop briefly to watch a dragon boat race which was pretty exciting. Then over the bridges and back to Regatta Point where Ewen left me and I continued home again to the sound of music. It was great to have good company for the middle part of the run round the lake.
Today I wore a top I don't wear very often, new shorts, new shoes and a different crop top. For the first time this year I didn't chaff anywhere on a long run - so fantastic. I guess that decides what I will wear for the marathon! The singlet's not particularly flattering but, as CJ so correctly pointed out at coffee later, that won't really be worrying me too much after the 30km mark!!
Total distance: 35km
Time taken: 3:34:51
Average pace per km: 6:05
Calories burned: 2073
And tomorrow morning is the Masters' Handicap at Stromlo - that will make a good total of kms for the week!

Round and round and round we go!

I decided that in order to cover my distance today it would be fortuitous to complete the hour run on the track tonight. Thus it was that I dragged Mr B along to be my lap counter for the last event of the night - the hour run. As it happened he also lap scored for Marg. Oh boy, it is so boring running round and round the flat track for an hour without a break or even an opportunity to stop for a drink. Some people just kept flying past lapping me (including speedy Ewen, Roger and pocket rocket Sue) - quite demoralising seeing them fly past again and again as I trotted around for yet another lap.

Total distance: 10.852 (just missed lapping Marg the second time and also just missed the 11km)

Time taken: 1 hour!!!
Average pace per km: 5:37 (just slightly faster than marathon pace)
Now all I have to do is keep up that pace for 42.2km and I will make the distance in under 4hours - ha ha ha - not possible, that was the longest hour in eternity!!
Total distance including warm-up: 12km

Double Trouble

Tuesday
8.15am - short run

I ran a short run from home before heading for the gym. I purposely ran fairly gently as it was the final Summer Series race later in the day.

Total distance: 6.1km
Time taken: 37:17
Average pace per km: 6:06
Calories burned: 360

I went to a 9.30am class at the gym under the illusion that it would be nice and gentle because of the time it was held - big mistake! It was titled TBC - Total Body Conditioning - and it was designed to focus on the heart, muscle and mind. The description sounded fine but, unless they replaced this with a different class, it is a tough session with the first 3/4 of it being quite aerobic. At least the last 15mins included stretching and abs - always a good thing!

Later in the day I headed for Stromlo Forest Park where the final summer series run was held. My time was 20secs slower than my previous race at that location - damn, why don't I get faster?

Total distance: 5km (plus 550m warm-up)
Time taken: 27:29
Average pace per km: 5:21
Calories burned: 301

Total distance for day: 11.65km

Then off to a sub-committee meeting for Masters' Athletics - it's all go, go, go!

Wednesday - today's medium distance - 7.15am - another very warm day

This morning I had an early start as I had a meeting at 10.30am in the city and wanted to complete my scheduled run first. Yes, I know I'm retired but it seems people want me out there so I've become a part-time consultant by default!!

Anyway, I ran from home to and round Lake G then home the long way extending it a little at the other end to make the distance.

Total distance: 20km
Time taken: 1:59:01
Average pace per km: 5:57
Calories burned: 1178

Only Four Weeks to Go!

This morning I went to the gym to follow CJ's exercise program. It took me an hour to do the full session but it was a good start to the day.

I managed to arrive at PH for the early start of speedychief's training at 4.30pm which meant speedychief, Miranda, Ewen and I could run 7km before the main session started at 5.30pm.

After the warm-up loop of PH we were divided into teams of two for relays. One team member ran on a fast undulating loop while the other ran a slower shorter loop inbetween. It was tough but fun. Then to top it off we headed for the killer hill to do attrition sprints to the top. Fortunately I was out in the first attempt as the last five to reach the top were eliminated. The overall winner was Joel after Tim was given a handicap to hold him back!
Total distance: 13.7km
Calories burned: 826

Strewth - we're off to New York!

It's true - the airfares are very cheap right now and Mr B has booked the flights. We leave in June for LA and New York - how exciting! It will be summer there too so more sunshine to enjoy.

Today I ran late in the day before going out for dinner with friends to replace all the calories (plus more) I had lost! I just ran a short steady run from home along the cycle track to the tunnel past Giralang before turning and running back the way I had come.

Total distance: 8km
Time taken: 45:57
Average pace per km: 5:44
Calories burned: 470

Total distance for week: 93km

Another Long Run with my Mates!

This morning dawned cool (almost frosty) - ideal conditions for running for a very long time as the forecast was for 30deg later in the morning. I met up with the usual suspects at 7am and was pleasantly surprised when Cathy M joined us after her fantastic SFT last weekend. Roy and I ran the shorter loop of Mt Ainslie avoiding Mt Majura this time (as did most of the others) and after 10km ran along Anzac Pde to the lake and towards Molonglo Reach where we met up with Ewen who ran with us through the wetlands and round past Commonwealth Bridge (Roy left us to head back to the start) and back to Molonglo Reach where I left Ewen and ran on for another 5km to make up the distance.

Back at the lake off came the shoes and I joined Ewen in the water up to my thighs to ease the legs - absolute heaven. Ewen drove me back to the War Memorial where my car was parked and we enjoyed a wonderful cold drink followed by coffee and a yummy fruit pastry. It was great catching up with Ewen and hearing all about his SFT adventures (looking forward to that post Ewen - hurry up). He did a 'Good Samaritan' deed on our run by chasing a family of ducks across the road so that they took off in flight to avoid the next oncoming car!

Total distance: 34km
Time taken: 3:39:30
Average pace per km: 6:27 (those hills at the start definitely slowed me down)
Calories burned: 2000 (and I've sure made up for it since!)

It's turned into a stunning day and hopefully a perfect evening. We may well be taking our grandchildren to Skyfire tonight if Master Two has his afternoon sleep! It should be fun!

Track Session

This evening I just made it to the start of the Spiral Handicap at the AIS track not having time for a warm-up which was a mistake. Life is just too busy!! It was a 7 lap spiral and I started from Group 34. The runners were mainly made up of males. In fact there were only three females competing. Roy put on a real sprint and I couldn't catch him. Instead I ran just behind Laurie with him encouraging me every step of the way.

Distance: 2.92km (according to garmin)

Time taken: 15:16
Average pace per km: 5:13
Calories burned: 170

After the spiral I went for a gentle undulating run with speedychief to warm up (!) for the next event.

Distance: 3.07km

The next event I ran was the 3km GM series.
Distance: 3km (d'uh)
Time taken: 15:23:68
Average pace per km: 5:08
Calories burned: 175

Total distance for day: 9km

A Balmy Autumn Day

RPM is becoming busier in the mornings and when I arrived this morning all the bikes were taken. Therefore I decided to memorise the program CJ had set for me as I had left the written program at home. However, when I checked later I had remembered it all almost perfectly. I did make it to the abs class afterwards.

Today turned into quite a hot sunny day and I left my run until quite late, probably a bit too late as it turned out as it was very dark by the time I returned home and the cycle paths were not lit so I ran with caution. The forecast is for hot days going into the middle of next week. The best part of this time of year is that the nights cool down enough to sleep comfortably and the days don't become hot until late morning.

I ran from home to and round Lake Ginninderra and home the long way to make the correct distance. Interestingly as I approached the last few kms of the run my ipod played "I Want to be Old Before I die" followed directly afterwards by "I want to be 18 til I die" which was an amusing contrast in terms!

Total distance: 18.2km

Time taken: 1hr53mins

Average pace per km: 6:12

Calories burned: 1073

I have decided that this marathon will be just a case of completing it and not to worry about the time or I will be disappointed. I'm running far too slowly in training.

Fartlek on Rolling Hills

Having spent the morning looking after Master Two year old grandson (he's very cute) I didn't have a chance to run until mid afternoon when the sun was at its hottest. I ran a 15mins warm up (that was really tough as I was under the full sun at that stage) before heading for the trails and hills of North Lyneham ridge. There was a sign on the gate stating that bulldozers may be around during March and April and sure enough a lot of the uneven surfaces had been rolled flat. This however had created even more dust although there were less obstacles on the way. I headed for a shaded uphill section (perfect) to do my hill repeats.

My main session was:

2 x 60secs/60secs float
4 x 30secs/30secs float
2 x 60secs/60secs float
4 x 30secs/30secs float
2 x 60secs/60secs float

Not sure about the float but I certainly enjoyed the downhill bits back to the starting point. I finished the session by jogging a loop of the Nth Lyneham ridge before heading for home.

Total distance: 12km

Calories burned: 700

In the evening Mr B and I headed out to the AIS to see Chris Isaak in concert - another great performer - wow! This was a Christmas gift - talk about making the most of the good life - awesome!

Five Weeks to Marathon

Yesterday morning, before leaving for Sydney, I squeezed in a short run to make up my total for the week. It was slow but not as bad as I expected after yesterday's hills.

Total distance: 9km
Average pace per km: 6:12
Calories burned: 543

Total distance for week: 95km

A New Week

Last night we attended the Coldplay concert in Sydney and it was absolutely awesome. We stayed with our daughters in their apartment thus killing two birds with one stone - catch up with the kids and a fantastic concert. We drove back this afternoon after a lovely lunch with the girls and youngest daughter's partner. We arrived back in Canberra cutting the time a little fine for making it to training. Instead I ran a gentle run from home desperately seeking bushes on the way back after consuming too much junk food on our one day and night away!

Total distance: 12km
Time taken: 1:13:53
Average pace per km: 6:09
Calories burned: 710

The Long and Dusty Trail!

Phew, maybe I was out in sympathy with the six footers this morning but I managed all of my run on the hills and it was hard, hot and slow. I met up with Mike, Graeme, Chris, Roy, Nadine and Brett at the War Memorial carpark and we walked to our starting points on Mt Ainslie.

There we dispersed in two different directions, the short course and the long. I ran with Nadine, Roy and Brett and we ran our usual course up and over to the highway and back (about 18km) then Roy and I ran on to the Masters' Handicap course. Nadine caught up with us there as she had detoured to stock up on water (a wise decision as the weather was humid and we became dehydrated very quickly). She ran round the whole of that loop while Roy and I turned round and ran back past the war memorial again to restock on our water.

At this point Roy stopped but I still had 8km to go so ran back out over Mt Ainslie again on my own sighting Nadine on her return. I also spotted an enormous lizard (?) - a really big one covering a quarter of the track, and lots and lots of kangaroos everywhere no doubt looking hopefully for water. It has been threatening rain all day but not a drop has fallen. The clouds are becoming blacker and blacker outside now though and the wind has picked up so any minute now??

I'm wondering how my six foot tracker friends have gone today. I thought of them a lot this morning on my dusty run imagining how much tougher their run would be and hoping that they had a great day for it after so much training.

I eventually completed my scheduled run and it took nearly four hours - oh dear, it was tough and slow but at least it's done! It was great to have company for most of the way. Roy waited for me while I finished my last 8km and we enjoyed a beautiful coffee afterwards.

Total distance: 34km
Time taken: 3:56:06
Average pace per km: 6:56
Calories burned: 1975

Friday is my favourite day!

Friday has always been my rest day although usually I do go to the gym early in the morning to a Body Balance class - great for stretching. However this morning I had the pleasure of my daughter's company instead which seemed like a lovely alternative.

As I collected aforesaid daughter from the airport in the middle of my scheduled 5km track race last night I obviously gave the race a miss and ran earlier in the day instead. In fact it was 12.30pm before I ran my planned tough run and oh boy it was hot. I ran from home past the AIS down to the highway and then back to O'Connor Ridge where there are some trees for shade. The surface is great but the hills are very steep. My session was as follows:

15mins warm-up jog
15mins tempo run
3mins jog
4 x 1min hills (I think the ones I selected were too steep - phew)
warm down run to finish

I found a lovely gently undulating surface for about 3km of my warm-down and it felt great but then I headed for home on the concrete cycle paths, couldn't avoid them unfortunately. It was hot, I was dripping, but with the workout done I could enjoy the rest of the day without rushing back to work - woo hoo!

Total distance: 12km
Fastest km: 5:27
Total time taken: 1hr15mins
Average pace per km: 6:12 (damn hills!)
Calories burned: 708

Later in the day I headed for the CIT to meet with CJ who had produced an exercise program for me designed to assist with upper body strength, abs, back fat etc. It took about an hour to go through everything. I'm hoping for great improvements although with my current training program I will probably only be able to squeeze in two or three weights sessions a week until after the marathon.

Less Than Six Weeks to Canberra Marathon!

Anaerobic Threshold and Race Preparation

Monday - recovery run on Canberra's Birthday
This morning I ran a gentle run from home at 10.30am!
Total distance: 12km
Time taken: 1:15:18
Average pace per km: 6:16
Calories burned: 715

Tuesday
Today I ran twice - something I do very rarely
Run at 8am
Total distance: 5km
Time taken: 31mins
Average pace per km: 6:13
Calories burned: 300

6.15pm Run - Summer Series at Acton Ferry Terminal
Warm up with Thea - 2km

Race total distance: 5km
Time taken: 27:01
Average pace per km: 5:15
Calories burned: 300
Total distance for day: 12km

Wednesday - Today
6.15am - RPM
7am - Abs class
4.30pm - Run from home to and round lake and home again
Total distance: 16.29km
Time taken: 1hr 31mins
Average pace per km: 6:04
Calories burned: 960

Weston Creek Half Marathon

I have mixed feelings about today's run. I felt decidedly ordinary at the start with my nose running like a leaky tap and my throat dry and sore. Yesterday's short 5km run was not comfortable and I admit I was a bit dubious about running at all feeling the way I did at the start line. However I was glad that I didn't wuss out. Although this was definitely not one of my better results I actually quite enjoyed the run in spite of the hills and the constant cycle paths. There were lots of familiar faces and Mr B was out there with extra supplies of tissues when needed. He ran about 17km off and on although he didn't compete and he just turned up at odd places with tissues! Rachelle was out there running here and there and popped up about 2km from the end as did speedychief who of course had already finished the race and was on his cool down when he found me and encouraged me to put on a bit more of a spurt to make it to the end. The clock had just clicked over the 2 hour mark when I ran through the finish line and no matter how big a finishing spurt I could not have run any faster. My name was accidentally called out as winning my age group and when I corrected the error I was rewarded with a bottle of NZ sauvignon blanc for my honesty - yay!!

Later I spent FOUR hours at Tilleys enjoying the company of CJ, Ewen, Lulu, Steve, Carol, Bruce (not to forget Bella the border collie) and Rachelle - such a great way to spend a sunny Sunday.

Distance: 21.1km

Official Time taken: 2hrs and some seconds (tbc)

Average pace per km: 5:40

Calories burned: 1255

A Good Day

This morning I went to Body Balance - I love that class, compulsory stretching, amazing abs work and so lovely when we have total relaxation for ten minutes at the end. Last night I was CJ's guinea pig at CIT for a fitness assessment. It was good fun but these abs of mine defnitely need more work!

After the gym this morning I went for a run which incorporated fartlek training. My legs did not want to cooperate and the fact that I'm still coughing madly doesn't help much. Here's hoping I don't disgrace myself at the half marathon on Sunday. However, I had a good day today. After my shower I went to lunch with my ex-admin staff as an opportunity to say thank you and farewell. It was so lovely being able to do that and we had such a nice time. Management covered the cost and had sent a very nice gift for me so it was all good.

Total distance today: 11.13km

Ups and Downs!

Since Sunday I've had a dose of flu and a bad cold - not very pleasant but I think I'm starting to feel better. I didn't run at all on Sunday and Monday - just no energy and totally blah. However I did go out for a gentle run yesterday and managed a slow 8.45km. This morning I returned to RPM and later I went to track which was held today as tomorrow there's a big footy match being held at the AIS and the track is closed. I was a bit apprehensive about racing as I'm not 100% yet but I decided to at least give the spiral a go. I started from Group 33 and finished in 8th place so was happy enough with that.

Distance: 5lap spiral - 2.47km
Time taken: 12:35
Average pace per km: 5:07

Next Marg and I decided to enter the 2km walking race which is always fun. We don't do the proper race walk, we just power walk a fast as we can. We still have a handicap but are not judged. It really is fun and I was very happy to come in second place - what a fluke!

After this Marg and I jogged outside the track for 3km just gently but as I was coughing a lot and feeling decidedly ordinary gave the 3km event a miss and instead headed home. But it's a start and I'm hoping I'll be ok for the half on Sunday, just taking it fairly easy this week.

Total distance today including warm-up: 8km

Friends make running fun!

Today it was another early start to be at the War Memorial to meet the others by 6am. It was still dark and I ran with some trepidation watching the ground all the time determined not to trip! Since yesterday I have been suffering from a sore dry throat and as a consequence felt very dehydrated and appreciated all the fluid I took with me. I ran with Cathy M, Graeme, Nad & Brett for the first 11km then left them at the steps to climb Mt Majura as usual. I felt a bit more sluggish today, could be related to my cold but plodded on alone and met up with Ewen back near the start. From here we headed to Campbell Park, Duntroon, Molonglo Reach and through the wetlands and round the lake heading back to the War Memorial - a 17km loop. It was great to have company and this meant I only had to run alone for about 8km. In the first part of the run over the Mt Ainslie trails there were large numbers of curious kangaroos and a few frisky bunnies. I was really tired and slow but achieved the required distance so that's good.

After the run we met up with the others at the picnic area for a little while then when everyone dispersed Ewen and I enjoyed beautiful coffee and cake at the Outpost Cafe.

Now I'll take my time recovering before going on a train ride with Mr B's squash group this evening to a French restaurant - should be lots of fun.

Total distance: 34.4km
Time taken: 3hrs 45mins approx
Average pace per km: 6:50
Calories burned: 2000

Echidna instead of a Wombat!

Wednesday without Wombat
6.15am - RPM
7am-abs

6.15pm - Medium/Long Run

I ran all alone (no ipod, no Ewen) from home to and round the lake and an extra loop round Kaleen. It's very quiet without music but I had lots to churn over in my mind so it made for great thinking time. It started off hot and sunny but was quite cool and dark by the time I reached home. I was pleasantly surprised by the number of runners, walkers, cyclist and dogs out there.

Total distance: 20km
Time taken: 2:05
Average pace per km: 6:14
Calories burned: 1198

Thursday

I decided not to enter any events at track tonight as my schedule suggested hills. However, I still had to go to track to deliver and collect a few things for people and decided to make it a base and ran from there out to O'Connor Ridge and hilly trails. I kept losing the correct path back to the start as there are too many opportunities to go down the wrong turn-off and if there's a way to become lost I will find it! However, it was a great surface and it completely blew me away when a gorgeous little echidna waddled across my path with its nose poking straight ahead. How exciting. That was a first on any run I've done. There were lots of steep hills which obviously slowed me down considerably although Idid try to push myself up them as quickly as possible. I ran back to the track in time to see the last half of the 10,000m. Some of the times were amazing.

Total distance: 13km

Time 1:26

Average pace per km: 6:39

Calories burned: 760

Gainfully Unemployed!

Sometimes life doesn't turn out quite the way you planned! I was so glad I went to RPM at the gym yesterday morning because I didn't make it to training after work as I was held up at work - my last day at work in fact as although I had put in my notice of retirement to finish in four weeks, due to my managerial position and the company "protocol" this afternoon I was escorted off the premises - not the best way to end my full-time working career and a very sad day. It was too late to go to training and I was rather distressed so no running happened.

Tuesday - Cross Country Summer Series
Location: Boathouse running towards Commonwealth Park.
Distance: 5km (plus 1km warm-up) = 6km
Time taken: 28:02
Average pace per km: 5:34
It was lovely to catch up with Marg, Cathy M and Carolyne before and after the run. There was a tough head wind heading out to the carillon but on the way back it eased off. Overall I was glad I ran as it really helps having those endorphins released!

Strewth - I did a CJ!

Saturday's run at Mt Ainslie started at 6am and suddenly 6am is still quite dark. Our little group started off and I chatted happily with Cathy M as we enjoyed the trails in the semi darkness. About 1.5km into the run I tripped on a tiny hidden rock and couldn't stop myself from falling flat on my front, arms splayed, flying dramatically to the dirty ground. I lay there quite stunned but eventually managed to stand with help with water poured from Chris and Graeme's bottles. They led me to sit on a branch of a tree as the world was defnitely going round - just shock I guess although I was in some pain! Roy in the meantime ran back to fetch his car and drive it closer but by the time he arrived I was feeling much better and ready to continue running. Roy rejoined us and we continued on the trails.

I know I looked quite a sight covered in dust and dirt and blood and scratches. My knee was stiff and sore but after Roy returned to his car at 17km I continued on slowly and found a great trail on the other side of the road. Next week I will run further along it. This week I was on a time frame as I needed to take Mr B to the airport for a triathlon in Brisbane. However I did manage to fit in 30km and all of it off-road which was fantastic. On the way back towards Roy's car after our turnaround point we came across CJ, twofruits and softshoeshuffle all looking extremely fit and healthy as they are nearly at the tapering stage for 6' track. Twofruits did point out that I might need a shower before taking Mr B to the airport!

At the picnic ground after the run I caught up with Cathy M, the two Graemes and all the 6' track group briefly before heading off for that shower! My knee felt a bit stiff and I have a big bruise in a spot where the sun doesn't shine but the only bad after effect is a very stiff neck - wierd - where did that come from?

Total distance: 30km

Average pace per km: 7mins (blame the stiff knee)

Today - Masters' Handicap at North Curtin

This morning I collected CJ and we drove out to the monthly handicap at Curtin. It was different to the Cross Country run on Tuesday although part of the off-road hill was the same route. There was quite a lot of the run on cycle track and I have to admit I definitely prefer the trails. The concrete is so hard on the feet (can't believe I said that). There were plenty of hills at the start but the second half of the run was almost boring even if it was much faster being both flat and downhill. However, I did pass a few people but was pipped at the post by speedy CJ who sprinted past me just before the finish and no way could these dead little legs catch her. I did enjoy the run and I do love seeing people I haven't seen for ages at these events. Later CJ and I enjoyed the most beautiful and welcome coffee at Black Pepper and a little piece of yummy loaf to go with it.

Starting group: 21

Distance of run: 6km

Warm-up: 1.5km

Time taken for run: 34:05

Average pace per km: 5:27

Finish place: 30th

Total distance for day: 7.5km

Total distance for week: 76km

Decision time!

Here it is Sat night and I haven't blogged since Monday. It's been quite a week - dreadful work-wise and big decisions made. My notice is in and I retire on Friday 20 March - woo hoo - so now it's countdown time! Already I feel better having made that decision!

Tuesday - Summer Series

Cross country race at North Curtin. This started with a 2km hill which seemed to go on forever and speedygeoff ran with me encouraging me to go faster. I enjoyed the run but it was tough trying to run fast after the training session the night before. I kept Caroline in sight and managed to finish just 6secs behind her. Speedygeoff let me run in just before him and as it turned out that wasn't necessarily a good thing as the number called for the barrel draw was our speedy leader. Being a gentleman gains its rewards!

Total distance for race: 5km
Time taken: 27:44
Average pace per km: 5:32
Warm-up: 1km
Total distance for day: 6km

Wednesday

After an 11 hour day at work and no Ewen to run with I ran from home starting much later than I had intended. I felt tired and cranky and it was good to run. However I only managed to fit in 10km which again was shorter than my original intention.

Total distance: 10km
Time taken: 59mins
Average pace per km: 5:54
Calories burned: 586

Thursday - Track
Tonight I arrived just in time for the 5 lap spiral and decided to run it as I always find it fun.
Total distance: 2.08km
Time taken: 10:29
Average pace per km: 5:08

Next Marg and I went for a gentle jog to keep the legs moving until the 3km event later in the evening. We ran 3km out of the AIS and met Ewen going out as we returned. He did however arrive back in time for the race and unbeknownst to me kept me in his sights. This was a handicap event according to age and he started well behind me. Just as I was coming to the finish line I heard these pounding feet coming up behind me. I put on a mad sprint but the long-legged wily wombat just pipped me at the post! I will plot my revenge!

Total distance: 3km
Time taken: 15:28
Average pace per km: 5:10

I never seem to manage that elusive under 15mins for 3km.

Total distance for day: 8km
And now it's late and I have the Masters' Handicap in the morning so I'll write about my eventful Saturday run tomorrow - goodnight!

Nine Weeks to Canberra Marathon - Focus Endurance and Anaerobic Threshold

6.15am - RPM

5.10pm - short warm-up run to meet Ewen and Miranda

5.30pm - speedygeoff's PH training

I was held up at work and didn't arrive at PH on time to do the 8km early warm-up, only time for 3.2km to meet up with the other early birds.

The training session started at 5.30pm with a bit of extra warm up before our main session at the grassy bank in front of PH. We ran (40secs fast/80secs slow x 3) x 4 up and down the slopes. Then we ran quite a long warm down loop - a bit different and quite fun.

Total distance: 14km

Sprint Marathon Relay

It was another early start this morning as we needed to be at Govt House for the organisation of the teams for the sprint marathon relay by 7.15am. Mr B had to leave even earlier for the triathlon which started at 6.30am. Rachelle and I went together and arrived exactly on time. It was great to see Marg's stunt double who had come to Canberra with Ron from Queensland for the weekend to celebrate their birthdays.

There were 8 teams with 6 in each team starting in order of estimated speed per km. The aim was to mix fast and slow runners in each team to make them as equal as possible. I started as No 4 in my team. It was lots of fun although the morning was very fresh and a long top was necessary for some of the long waits between runs. Our runs were split into 1 and 2km laps and in the last lap each runner picked up the next one so that all the team ran over the finish line together holding hands. Our team came 4th which was exactly in the middle and a quite exciting finish. Marg's team won which was so fantastic considering that she was asked to stand in for someone who had to drop out at 8pm last night.

Total distance: 6km (with about 1km run inbetween) = 7km

Total distance for week: 76km

Cool hilly trails!

After extremely hot temperatures last weekend it was quite bizarre running in positively cool temperatures this morning. It was in the low teens at 6am as we set off on the trails of Mt Ainslie, cloudy and cool - actually quite ideal running conditions because we warmed up quickly on the hills but never dehydrated or became too hot. I felt really comfortable today and ran with (not behind) Cathy and Maryanne managing the hills with ease. I'm sure it was because the temperature was so much cooler. Roy ran with me on the return loop when we left the others at the steps leading to Mt Majura. Roy and I ran on following the Masters' Handicap run and then on to Duntroon golf course where we ran all round it before running through the grounds of Duntroon and back to Mt Ainslie for the return to the War Memorial. I had to run 700m past the carpark at the end to make the exact required distance. It was a good pleasant run and we saw bunnies, curious kangaroos and the most stunning coloured parrots as well as some lovely views from the hills.

We joined the others later (with the two Graemes - the 'small' one had started at 7am) at the picnic area where we enjoyed drinks and a good chat - lots of fun.
Total distance: 28km
Time taken: 3hrs 11mins
Average pace per km: 6:50
Almost forgot - Happy Valentine's Day! I have some Lindt choccies which I will hide away from myself until after the sprint marathon relay tomorrow!

A Little Bit of Bling!

The temperature has dropped and this week has been so much cooler. So many tragedies have happened with dreadful floods in Queensland and horrific fires in Victoria and the devastation of so many lives lost. It makes us realise just how precious and fragile life really can be.

Sunday was still extremely hot, 40deg in Canberra and I just ran a very short run early in the morning.

Distance: 5km

Monday - speedygeoff's training at Parliament House

4.30pm - warm up run with Miranda, Geoff and Ewen

5.30pm - speedygeoff's training

warm up loop of PH followed by main set - 1 practise loop and 4 x 930m hilly repeats with 100m slow/200m fast repeated 3 times for each loop. Then off to the steep hill for attrition sprints. As usual I was eliminated in the first bunch but it was exciting cheering everyone else on and just like last week the two winners were Bronwyn and Tim with Tim the overall winner narrowly racing past Bron at the top of the hill - an exciting finish.

Warm down loop of PH

Total distance: 16.3km

Tuesday - Summer Series No 2 Race

Tonight this was held from The Boathouse and we ran to Molonglo Reach and over the bridge and back

Distance: 5km

Warm-up: 1km

Total distance: 6km

My calf felt very stiff and sore and as a consequence I didn't run a cool-down instead I treated it with a bag of frozen peas at home (having mislaid the ice pack) and gave it a bit of self massage and a soothing shower.

Wednesday

6.15am - RPM

7am - Abs class

6pm - Run with Ewen.

After some confusion re our meeting place Ewen and I finally met up at Regatta Point and started our run a litte later than intended. The conditions were cool and pleasant, so different from the week before. We ran very gently as I was treating my calf with caution. We ran out past Mollonglo and through the wetlands running the full loop - pleasant and after the initial twinges felt comfortable.

Warm-up: 1k

Run with Ewen: 13km
Total distance: 14km
Average pace per km: 6:25

Thursday - Track at AIS

Tonight for some crazy reason I had pre-entered the 15oom ACT Masters' Championships at the track. I ran 3km for a warm-up and ran the 1500m at about 7pm. It was a bit scary but I enjoyed the challenge. The best part was that as I walked down from the kitchen later Rachelle called out to me, "go collect your bling". Sure enough there was a silver medal waiting for me - 2nd in my age group (number in age group = 2) - tee hee! That was a lovely surprise - a medal for second place in spite of a slow time compared to everyone else. I wasn't last - one person finished 2 minutes after me!!

Total Distance with warm-up: 5km
Race distance: 1500m
Time taken for event: 7.09:53

I did look up my past events and find that in 1996 I ran this event in 7:08:34 so I have a bit of work to do to better that time! I have only ever run 1500m once since then before tonight.

Hot, hot, hot - but there's a cool change coming!

The heat in Canberra this week has been extreme and the problem here is that there's not a beach round the corner and it's difficult to cool down. Running in the heat has been a problem this week with every day soaring temperatures reaching well over 35deg. I'm just glad I had a relatively easy week scheduled!

Wednesday

6.15am - RPM

7am - abs class

6.15pm - Run with Ewen

It was still very hot (30deg) at 6.15pm when I met up with Ewen and I felt more comfortable running in a crop top. However, I took my singlet with me and when we reached the water fountain I soaked it in water to keep me cool. We met at Regatta Point and ran out past Molonglo Reach and on the track towards the airport before retracing our steps.

Total distance: 13km

Time taken: 1:21

Average pace per km: 6:14

Thursday
It was still very hot in the evening and I decided to go to track a little later than usual. After a short warm-up and the excitement of watching the speedygeeese run fantastic times in the 800m relays, I lined up for the 3000m event. It was challenging but quite fun really in spite of the heat. It took me 15:38 - a bit slow.

At the end of the track session Ewen, speedychief and I went for a cool down run outside the track. It was really pleasant and a good way to finish the evening.

Total distance: 1km warm up, 3km race, 5km warm down = 9km

Friday

Last Friday my Body Balance lady was away and we had a Power Yoga class in its place - rather challenging to say the least. However, this week it was back to Body Balance and those amazing stretches - great way to start the last day of the working week. I love Fridays!

Saturday - Back to the Hills

I met up with the Mt Ainslie group and Marg and Roy for a 6am start. Good decision as after the first km I was already dripping. I only had 20km scheduled today and managed to keep Cathy M in sight or run with her until leaving that part of the group who were climbing up ladders and heading for the top of Mt Majura. At that stage there had been a lot of undulations but it was all manageable and I enjoyed the surface of the trails and off road. However, I did manage to lose Marg and Roy and I hoped to catch them on the return journey but they were nowhere in sight. I did see Graeme heading out. He started out at 7am instead of 6am but I'm so glad we had started an hour earlier. It was so hot and later reached 40deg.

I managed to find my way back to the war memorial on my own for the last 10km - I did check with one runner out there as to where I was heading and felt so relieved when I realised I was on the right track! My sense of direction is non-existent and it's always a good feeling to know I'm not lost. Back at the start there was still no sign of M & R and I ran back a little way looking for them. However, eventually they turned up having taken a different turn with Marg limping from turning her ankle on the uneven surface.

We enjoyed a pleasant drink at the Outpost Cafe and joined the others in the picnic area to welcome back Cathy M etc who had run about 30km including both hills. It was certainly a very hot morning but lovely to see everyone and I felt comfortable in my run.

Total distance: 20km/Average pace per km: 6:42

Sunday

Just a short run from home - still far too hot. Next week the temperature is due to drop and from Tuesday should be much cooler and easier to run.

Total distance: 5km

Total goal for week: 50-57km

Total achieved for week: 60km

Easy Week Scheduled

My training program includes 3 weeks hard with the 4th week easing back. This week is my scheduled easy week and my distance drops back The focus of the past 3 weeks has been Endurance and Strength. My Monday started the usual way.

6.15am - RPM

5.30pm - speedygeese at Parliament House (I didn't make it to the early session tonight)

After the warm up loops we did four lots of four by twenty second sprints with a twenty second jog recovery between each sprint; then we were taken to a short steep hill to sprint to the top as fast as possible. There were 10 of us and 5 of us were eliminated after the first hill as we were the slowest. After that one person (the last one each time) was eliminated each time until we had a winner - Tim - good fun! Then it was a cool down loop back to the start.

Total distance: 7km

Tuesday - Summer Series Begins

This morning I actually went for a swim - I haven't swum at the pool for about 12 months and I only managed 600m before I emerged from the pool and sat in a soothing wonderful spa for 15mins. However I will return to swimming as it felt really good.

Tonight was the first of the ACT Cross Country Summer Series races. It was held at Stromlo Forest Park and although it had reached 31deg earlier in the day by the time of the run it had clouded over and was considerably cooler. There was a bit of a breeze but the conditions were pretty good and so much better than the extremely hot weather we have been experiencing lately. It was lovely to catch up with friends there although there were a number obvious by their absence.

Total distance for race: 5km (5.22km according to garmin)

Time taken: 27:11

Average pace per km: 5:13

Warm down: 1km making total distance 6km

One Perfect Day!

My Preparation for a long run:
Night Before
Charge ipod
Charge garmin
Make up gatorade
Put 4 little drink bottles in freezer with half gatorade in bottom
Fill up water bottle
Lay out all gear ready for run

Day of Run
Rise 2 hours before scheduled run. Eat banana and honey on white toast and cup of tea. Drink lots of water.
Quick wake-up shower
Put voltarin cream on likely sore spots
Put body glide on toes and any bits likely to chaff
Cover exposed parts of body with sunblock
Lipgloss to prevent sunburnt lips
Deodorant (of course)
Put on toe gel cover to prevent toes rubbing
Band-aid on heel
Put on running clothes
After tying shoe laces with double bows thread through rest of lace so that there are no dangly bits (can't stand dangly bits)
Adjust running cap
Get satellite for garmin by placing on window ledge
Clip on ipod shuffle and thread cords through crop top
Remove drink bottles from freezer and fill up with gatorade
Ensure drink belt contains house keys or car keys (if driving somewhere), jelly beans and tissues as well as drinks of course

Forgotten Saturday - guu (for carbo loading - left in running bag), 'cool-it' for keeping neck cool (left in fridge)

My Preparation for short run
Rise 30mins before
Quick wash
Put on running gear (laid out night before)
Put on ipod and garmin
Run out door - no drinks needed, house keys in shorts pocket

On Saturday after doing all the above I drove to Rydges near the lake and started my long run from there. I was on a bit of a time frame as we had decided to drive to the beach in the early afternoon and I was soooo looking forward to that swim. I ran to Molonglo Reach and took the little track down to the airport then turned and ran back and over the bridge and round the wetlands then back past the yacht club and round the west basin end of the lake. I was constantly thirsty and stopped whenever I found water filling up my water bottles and pouring water over me. The first two hours of the run were great as the sun hadn't shone in its full force but after 20km it became a struggle. However, although my speed slowed down considerably and I was hanging out to finish I managed to last the distance and breathed a huge sigh of relief as the kilometres ticked over to the required distance.

Total distance: 34km

Time taken: 3hrs 37mins

Average pace per km: 6:24

Calories burned: 1996

Sunday - today - my perfect day!

Yesterday afternoon we drove to the beach and stayed the night. We had a wonderful swim in the cold waves yesterday and it soothed my tired muscles.

This morning after an early brekkie I went for a short run beside the beach just to keep moving and to feel the coolness in the air. It was a great morning with plenty of cloud cover until lunchtime when the sun started streaming down. We spent the afternoon in the surf and the sand. We went for long walks along the beach and when we felt too hot we jumped back into the waves. In the late afternoon we bought fish and chips before driving home after a fantastic day feeling refreshed and ready to face another hot week in Canberra.

Total distance: 5:56

Goal for week: 86km

Total distance achieved for week: 90.56km!! Yay!

And now there are 11 weeks until the marathon.