speedy geese hills

This morning I did a solid weights session at the gym followed by abs and stretches.

Tonight I arrived for training just as the other speedygeese were leaving for the warm up. Fortunately Chris started running with me and we met the others on their return round the loop of Parliament House. After the warm up we headed for the steep grassy bank leading up to the very top of PH. It has four levels and we ran right to the top the first time. After that we ran two levels (ie 100m) twenty times jogging down between each hill to repeat on the whistle. It was steep and hard work and 30mins of steady running. We finished with another loop around PH.

Total distance: approx 8km

It's all been happening!

I have to go by memory this week as I no longer have a Garmin stick to download my week’s runs. I had everything written in draft on my little laptop but unfortunately on Tuesday we had a break-in and our house was burgled. One of the losses was my lovely little laptop with my Garmin stick attached although they didn’t take my Garmin which was charging nearby. All the history of my runs and my photos are on that laptop which is very frustrating.

I think home invaders are the scum of the earth. The fear and loss of trust that has been installed in me is worse than the theft. I jump at every noise and no longer feel comfortable at home on my own. I guess I am very lucky that I have lived nearly 61 years and this is the first time we have been burgled. We are also lucky that nobody has been hurt and Teddy is still here, as the side fencing had been moved and he could easily have run away. Instead he remained as a faithful “watch” dog, no doubt happily “watching” as the burglers trashed our bedroom and removed anything of value that they could find! If only dogs could talk!

The most inconvenient part of all this is that we leave for Spain on 30 May and all our passports (five current ones between us) and relevant documentation was in a steel safe which has been pulled from the wall and removed. We are now in the process of having new passports organised and old ones cancelled - such a pain!

Anyway, back to what I can remember of the week just gone.

Saturday 7 May
Andy and I ran from the War Memorial at 8.45am and just ran for 15 minutes before returning to meet Ewen at 9am and from there running to the ferry terminal where we met Emma and a little later speedy Geoff. It was a cold crisp morning but the sun shone and it was a good run once we got into our stride. We ran through the ANU grounds, which are always interesting, and back to the War Memorial.
Total distance: 20km
We tried a new venue for coffee today at Wilburs by the Hackett Shops. It was quite a pleasant change except that it was very cold outside and we needed extra layers.

Sunday 8 May
I took Teddy with me on my run during a sunny part of the day.
Total distance: 8km
Time taken: 50mins

Monday 9 May
In the morning I went to the gym and spent a couple of hours doing upper body strength work. At 5.30pm I joined the speedy geese for our training session at Parliament House. After our warm up loops we headed for the hilly grassy bank opposite PH. Our main session consisted of 12 x 100m hill sprints on 90secs followed by attrition sprints won by Joel who was narrowly followed by Colin and Abby. We then ran a warm down loop in and out of the trails round PH.
Total distance: 8km

Tuesday 10 May
Due to the circumstances described at the start of this blog entry I didn’t manage a run today. The house was no longer secure as the door needed repairing and I even had to miss out on the speedygeese dinner that night which was very disappointing!

Wednesday 11 May
Fortunately the insurance company sent a builder to secure the door and although it still needed a replacement lock I was able to join Ewen at Parliament House for a warm up (?) run at 5.30pm before Chris and Andy joined us for our usual run. I have to say that it was great to get out but oh boy, it was a cold night. I wore leggings, gloves, long sleeved top and tee shirt and never felt it was too hot. I did remove the spray jacket that I had worn on the warm up. Gee, it was minus 2deg and it felt very cold indeed!
Total distance: 10.2km
Time taken: 63mins
Average pace per km: 6:16

Thursday 12 May
Tonight I arrived at the speedy geese session at Dickson Oval just a little late and missed the first warm up lap. I was greeted with lots of hugs and felt so loved. I do think it makes a huge difference to know that people are so caring. I have wonderful friends. Everyone has been so supportive and this does help so much.
After another warm up loop of the oval our main session was a pyramid type session round the track.

60secs fast/60 jog
50secs fast/50 jog
40secs fast/40 jog
30secs fast/30 jog
40secs fast/40 jog
50secs fast/50 jog
60secs fast/60 jog

This was repeated for 20minutes with speedycoach blowing the whistle at the appropriate changes of speed. It was tough but enjoyable. I was lucky to have the company of speedygosling Jeni for the entire run.
We finished with a warm down lap of the oval and didn’t wait around too long afterwards as the air was very cold indeed!
Total distance: 6.5km (a short session as I missed the long warm up at the start)

Friday 13 May
Today was my rest day but I did go to the gym at 6.15am for an intensive RPM/spin session. This was followed by a remedial massage and oh boy I have a lot of very sore touchy spots right now. Tomorrow is only a middle distance run, a week before the half marathon.

Saturday 14 May
Today only two of us left the War Memorial at 9am for my last longish run before the half marathon next Sunday. Ewen and I wore our long sleeved tops on a crisp but sunny morning of only 5deg as we ran along Anzac Parade to the lake, along Kings Ave, the south side of the lake past Lotus Bay, over Commonwealth Bridge and back to the War Memorial. It was relaxing and we enjoyed good conversation which continued when we were joined for coffee by Liz and CJ at the War Memorial café later.
Total distance: 15km
Time taken: 1:36:48
Average pace per km: 6:27

Sunday 15 May
This afternoon I took Teddy with me as it was a scheduled easy run. After a couple of early distractions he ran quite well veering off and pulling me with him when he spotted another dog to bark at but apart from that we enjoyed a good run. He’s improving!
Total distance: 8km
Time taken: 48:55 (Teddy will make the 6min per km mark yet!)

speedygeese at Dickson

Today was a gorgeous day after the initial very cold start to the morning. When I walked with Teddy round North Lyneham ridge it was t-shirt weather - gorgeous. However, by the time I ran with the speedygeese at Dickson Oval it was time for long sleeves and leggings. Brrr! After a couple of warm up loops of the full oval we ran our main session in relay teams of two. I was paired with Miranda and our session was as follows:

6 x 600m fast (1.5 laps of the oval) with approx 200m jog between while we waited for our partner to pass us the baton at the starting point.

We finished with another loop of the oval.
Total distance: 8.5km
Amazingly Miranda and I were not the last team home - woo hoo!

Happy Birthday Speedycoach!

I started writing this on Easter Sunday but was obviously side tracked in the interim. I just don't know how the days disappear so quickly! Easter Sunday was a stunning day. I met Andy (who had just returned from the UK) at the ferry terminal and we went for a gentle catch up run.
Total distance: 11.3km

Easter Monday
A public holiday and I took advantage of this by running in the morning while the weather was pleasant.
Total distance: 15km

Anzac Day
Yet another public holiday and and Mr B and I enjoyed the great outdoors by going for a very enjoyable cycle down to Lake Burley Griffin and round the bridges before heading home. I went for my run later in the afternoon and took Teddy dog with me. This is the furthest distance he has run and apart from a few distractions on the way he managed well.
Total distance: 10km

Wednesday 27 April
I returned to the gym in the morning and in the evening met up with Ewen, Andy and Chris to run our usual route from Parliament House.
Total distance: 10.3km
After the run Chris had choir practice but Andy, Ewen and I met up with Jen and bub at a lovely pizza restaurant. It was great that Richard could also join us. We haven't seen him for ages as he's been injured.

Thursday 28 April
Tonight was our first speedygeese session at Dickson Oval this season. It was a good turnout on a cool drizzly evening - 14 including a few new starters and some geese who we haven't seen since last year. It was great to catch up with everyone and meet new people too. We started with a large loop of the oval for a warm up and the main session was as follows:

12 x 200m fast with 100m recovery jogs between.

We were told to concentrate on our form running on toes and keeping tummies tucked. I found that eased the pain anyway although of course I was still last finished! It started to rain during the main part of the session - lightly, but we were all dripping wet by the end. We finished with a warm down of the small part of the full oval.
Total distance: 8.5km

Friday 29 April
Fridays are my rest day but this day I went to an RPM/spin class at the gym for the first time in several weeks. It was a really good work out.

Saturday 30 April
This morning I met Emma P at 8am for an early run of 9km before returning to the War Memorial and meeting Andy and Ewen to run further. We ran the short-cut to the Ainslie track staying on the trails to Campbell Pk, Duntroon, through the Wetlands and back along Anzac Pde.
Total distance: 24km
It was a pleasant run but unfortunately I couldn't wait for coffee afterwards as I had a prior commitment:(

Sunday 1 May
Once more I incorporated my run with Teddy's walk. He does enjoy being worn out running in between walking days. Today we just ran from home to the tunnel heading for Gungahlin and home again. He was better today as there weren't as many dogs out to distract him and he managed to run all the way after the first couple of kms of tugging towards trees!
Total distance: 8km

Monday 2 May
Morning - long strength session at gym
Evening - Back to speedygeese session at Parliament House. This time there were only a few of us running round PH. Next week I really must remember my spotlight as it is becoming dark much earlier now and difficult to negotiate the footing when we run around the hidden tracks.
After our warm up our main session was as follows:
6 x 680m on five minutes, using a couple of steep slopes as part of the loop.
The cool down afterwards brought the total distance to 8.5km

Tuesday 3 May
Having entered the ACT Half Marathon on 22 May I have been endeavouring to follow a program of sorts for the past few weeks. Today all I had to do was a short fartlek session as follows:
Warm up followed by:
6 x 2min surges with 2min easy run between.
Warm down
Total distance: 4km!

Wednesday 4 May
Today is speedygeoff's birthday and it really was a lovely sunny day - cool, but sunny with a slight breeze - a good day for a birthday.

I went to the gym in the morning.
6.50am - warm up on xtrainer
7am - 15mins abs session
7.20am - warm up on rower
7.30am - strength work and upper body weights
8.15am - brekkie at the gym
9am - rower followed by push ups, chin ups etc. It was great to meet up with Miranda who had come to do the Body Balance session which I had planned to do.
9.30am - Body Balance (what a civilized hour for a class)

11am - finally left gym and headed for a coffee!

After my daily walk with Teddy and catching up with this long overdue blog I headed for Parliament House to meet Ewen, Chris and Andy for a run. It was cool enough to wear 3/4 pants instead of shorts and a t-shirt instead of a singlet but it was pleasant running weather. We ran round the bridges, past the carillon and along Anzac Parade to the war memorial before heading back to PH. On the return trip Victoria caught up with us on her third lap of bridge to bridge. She was running 20km as she is training for the Gold Coast marathon in July.
Total distance: 11km

The Week in Review!

Monday 18 April
6.30am - 50mins upper body strength and abs work at the gym
5.30pm - speedygeese training at Parliament House
My hamstring was still sore and tight but I decided I needed to try a proper training session after a week of very easy running. We started with a warm-up loop of PH before heading for a grassy slope for some hill training. This consisted of 20 x 100m hill repeats and a jog back down to run the next one within 90secs. It was tough and I didn't push too hard but at least I managed every one which pleased me. This was followed by a warm down loop of PH.

There were only a few of us at training, probably a number were affected by the school holidays. However, a surprise visitor was Thea who ran the hills well. She also surprised us with the exciting news of her engagement, which actually happened in January. She is good at keeping secrets! Woo hoo - lovely news indeed:)
Total distance: 7.7km
I am looking after my 8 year old grandaughter Talia, for a few days in the school holidays and this morning we went to see Rio in 3D at the movies. It was lots of fun.

Tuesday 19 April
I just ran a short run of 6km this morning before collecting Talia for the day. It was not a comfortable run and my leg hurt far more than last night.
Talia and I met up with Jen and her boys at Questacon. We had a really fun time.

Wednesday 20 April
7am - 15mins abs class at the gym
7.15am - 45mins upper body strength work
Talia and I had a lovely day, spending some time in the morning buying craft materials and visiting the chocolate shop and the afternoon making Easter baskets and baking.
6pm - I ran from Parliament House with Ewen and Chris on a really pleasant evening. Earlier it had rained and I wasn't looking forward to the run. However, the evening was still and the rain had stopped. It was a lovely run.
Total distance: 9km

Thursday 21 April
Today I decided to kill two birds with one stone and took Teddy on my run with me. The first 2km were a struggle as he wanted to keep pulling over to stop and was easily distracted by dogs and interesting smells on the way. After that he found it easier just to run with me and was actually quite good. It was the furthest he had actually run with me without stopping.
Total distance: 8km

Saturday 23 April
None of my runs have been very long this week as I'm trying to keep my hamstring in one piece! This morning I ran from home and along the cycle track towards Gungahlin, just 5km out and 5km back listening to music. It was cold and crisp but later it turned into a beautiful sunny day.
Total distance: 10km
Time taken: 62mins
Average pace per km: 6:14
Calories burned: 589

Tomorrow I'm meeting Andy at the lake for another short run after his return from the UK. Next weekend I will pick up my distances hoping to be able to take part in the half marathon on 22 May.
Currently my daughters are in travel mode. They have both just left for overseas trips. One is in Vanuatu for a week and the other has just arrived in Paris. This is a good time to travel to warmer weather.

I wish you all a very happy and safe Easter weekend.

The after effects!

Photos (with thanks to Ewen): Pam, Liz and strewth become Griffins Strewth and CJ on Marathon Eve Lunchtime celebrations after Marathon

Marathon weekend was big. Somehow in all the furore I forgot to mention how much I appreciate the support of all my friends and family. I have some very special friends and a wonderful husband. Mr B has always been there to support me when I used to dabble in triathlons and throughout my running career. He has in the last 6 years gone on to excel in his own running and triathlon adventures. In the half marathon in the Running Festival he achieved a time of 1:43. His goal is to complete a half in under 100mins and his PB is 1:41 so he is now aiming to improve in the next one. My son has also started running and hopes to complete a marathon himself before too long.

Since the marathon on Sunday I have had a couple of not very memorable runs. Basically they were painful and slow. I had a massage on Wednesday which felt great afterwards. Then on Thursday I ran from home for 7km. It was very slow and also very uncomfortable. My hamstring hurt even though I ran in compression tights. I couldn't wait for the run to end. This morning I met Ewen at the war memorial and ran with him for another slow painful 12km. The time is too slow to record and it hurt all the way. Thank goodness the company was good and the conversation kept my mind off the pain. The coffee later was great and we spotted Thea running past the cafe and managed to call her in to join us which was fantastic. I am concerned that my recovery is so slow this year. Next week I may have to pay another visit to the physio. Today was Teddy's (my labradoodle) first birthday and later this afternoon I took him for a long walk/run. The running part hurt but he loved it so much. Tomorrow I am on roster duty at the Veteran's handicap run - just as well, as it's all hills!

Proud to be a Griffin!

What a weekend! Yes, I achieved Griffin status which means I am now one of only five females who have run ten Canberra Marathons. I felt truly happy and proud to join Liz and Pam on the stage after the marathon on Sunday to be presented with our Griffin certificates. In due course we will receive singlets and t-shirts. Next year we will be able to run as Griffins!

On Sunday it rained on and off for the entire duration of the marathon. In the afternoon when it was all over the sun came out! However, the temperature was pleasantly cool at 12degrees and the rain kept the dehydration at bay. The half marathon started at the same time which made a field of over 2,200 competitors. Mr B ran in the half. CJ was injured and unable to run but she kept Ewen company on cheersquad duties. In fact the support out there was phenomenal in spite of the weather. Nadine and Brett were taking photos and supplying jellybeans, Margaret was out there with her camera as was Kerrie with hers. I spotted lots of friends from the running community and lots of familiar faces in both the half and full marathon. I met lots of new friends. It was a great day and a number of us enjoyed a lovely lunch later at the war memorial cafe.

We were not permitted to supply our own drinks this year but because of the weather it didn't actually cause me any problems. I took the water at every drink station and carried two Guus in my pockets. Ewen handed me one at the 25km mark.

I must admit that when I ran for just 20 minutes on Saturday I was, to put it mildly, worried. Everything hurt - my hamstring, my ankle, even my calf muscles. I thought if I felt like that at the start of the marathon I was in big trouble.

As it happened the endorphins took over, adrenalin set in and when the run started I went with the flow. There was nothing else I could do but run, run and keep on going through the rain, the slight wind in parts and the buzz of conversation around me. I didn't plug in my music until I was into my rhythm and there was nobody to chat to as I didn't want to miss any of the atmosphere and fun.

When we were well on our way Tori appeared from under the bridge and ran with me for nearly 10km. She was so encouraging, making me run faster, change my gait and aim for somebody in front of me to pass. It certainly helped the kms go by. She left me to try to catch Roger and I saw her later running with Kelley. She was great.

On the long boring stretch on Parkes Way speedycoach came running up beside me. He had already run the half marathon in 94mins and was running his cool down. Wow - he's amazing! He ran with me for a short while then ran with Rob Ey before returning to his car.

My hamstring was strapped by the physio on Friday but it gave me a lot of twinges and certainly was hurting quite a lot later in the run. However, I was absolutely determined not to give in to it. This tenth run was very important to me.

When I reached the 40km mark I suddenly felt quite emotional. I realised what I was about to achieve and that I was definitely going to make it. I suddenly felt on an incredible high. I spotted Chris out there and felt like jumping up and down with excitement at being so close to my goal. That long stretch before the final corner did not seem so bad this year. I knew I was going to do it. I felt fantastic. I heard people cheering not realising it was my own family there on the home strait. I ran over the finish line and achieved goal number two. I finished with a smile!

My son, daughter and grandchildren were there to greet me. Mr B had run his half marathon and was waiting to give me a hug. I felt overwhelmed and incredibly happy. I did it! I ran my first Canberra marathon at 50 and my tenth Canberra marathon at 60. I had achieved what I had set out to do. I was content!

Total distance: 42.195km

Time taken: 4:12:52 (6mins faster than last year)

Average pace per km: 5:59

Fastest km (22nd km): 4:52

Place overall: 683 (out of 943 finishers)

Place in age group: 3rd

Calories burned: 2,534

Tapering makes me hungry!

There is no rhyme nor reason to being more hungry during taper time. I haven't gone to the gym this week and I'm running less so where is the logic? I just feel like eating all the time. It's not good. Tomorrow I start carbo loading. At this rate I will look like an elephant at the start line!

Monday was a scheduled rest day and in the morning I had a remedial massage. It was painful but it was good pain and at the masseur's recommendation I returned in the afternoon to see Craig, the physio, who strapped my lower back and left hamstring with bright blue tape, a new sort of tape which stretches with the body. Hopefully it will be successful in keeping me upright on the big day!

Yesterday I ran 40mins with taped leg for the first time. It felt a bit strange to start but soon I couldn't notice it. The only downside seems to be that my right glute feels left out and is giving me some trouble now. All the joys of marathon week I expect where every niggle seems enormous!

Tuesday

Total distance: 6.6km

Time taken: 40mins

Average pace per km: 6:09

Wednesday This morning I decided to kill two birds with one stone and took Teddy with me to run my scheduled 45minutes. He was pretty good apart from all the distractions on the way, such as other dogs and interesting lamp posts. Then it was a tug of war keeping him beside me. Total distance: 7km Time taken: 46mins Average pace per km: 6:35 (a bit tricky to run with Teddy but he will get better)!

Four sleeps to go!!

Sunshine means fun times!

Yesterday I wrote a post and the whole lot disappeared which means I have to try to remember what I said. That's a worry! This has been a perfect weekend weather-wise and I can only hope it is just as beautiful next weekend for the marathon weekend. Saturday

I met Emma and Ewen at the War Memorial at 8.30am (woo hoo - a little sleep-in) for a gentle last longish run. We ran to the marathon start at Telopea Park, at my request and from there on through the wetlands and back to the War Memorial via Molonglo Reach. At 13km gandalf went stone cold blank as I had forgotten to charge him after Thursday's track night - grrr! This meant we had to estimate the remaining distance from previous runs and from our time. I think we should be fairly close.

Distance with garmin: 13:36

Time taken for this distance: 1:25:31

Average pace per km: 6:24

Total distance for day: 17km

My legs felt like lead - no oomph at all. I was completely sluggish - not good! Later we enjoyed coffee at the cafe with Liz and later still, after collecting my shoe chip for today's run, Mr B and I took Teddy for a lovely walk round the bridges over the lake in the bright sunshine.

Sunday - Women's and Girls' Fun Run

This morning daylight saving ended and we thus gained an extra hour's sleep, in theory! The fun run started at 9am which was very civilized. There were 875 finishers, a bit lower in numbers due to a lot of other events happening, but it was a resounding success with many women and girls of all abilities taking part.

The start of the race is always a bit of a challenge as it's very narrow and difficult to pass people. However I entered with no serious intent as this was just a training run with company really! I certainly didn't want to push too hard with the big event just next weekend!

I ran a 2km warm up, 1km of it with Liz, which was lovely. Distance: 5km Official time: 28:24 Garmin time: 28:01 Net time: 27:58 (I'll take this one!) Place overall: 158th (out of 875) Place in age group: 3rd (out of 28) Average pace per km: 5:35

This afternoon Mr B and I took our grandchildren to the model railway exhibition at the local high school. It was fantastic. We all loved it!

Photo by speedygeoff: strewth and Liz

Last spiral handicap at the track

After a cold start to the day this afternoon turned into a stunning sunny Autumn day, a perfect day for a long walk with Teddy.

Last night however was definitely cold for the track events. I arrived an hour early for my event and went for a run out of the stadium and along the cycle track past the nature park (which was very dark) and down to the main road heading for the city where I turned and headed back to the track and ran a couple of loops before lining up for the start of the last spiral handicap for the season.

I ran off Group 28 with about 26 other participants. During the warm up I felt sluggish but once I started the spiral I felt fine. I didn't take my jacket off until just before I started as it was really cold. This was actually of benefit, as it's much preferable to run in the cold than the heat. It doesn't take long to build up a sweat! Tonight was a 7 lap spiral and I passed a number of people and managed to come in 3rd place overall keeping just ahead of Helen who finished in 4th place Audrey in 5th and Nadine in 11th. By my calculations Helen should win the pointscore by a narrow margin over Nadine and all things being equal I should place third in the women. However, the results are not yet on the website so that is yet to be confirmed. I was still happy with my time however which is a PB for me for the 7 lap spiral - yay!

Distance of spiral (according to gandalf): 2.94km Time taken: 14:18 Average pace per km: 4:51 Handicap group: 28 Finish place: 3rd Total distance including warm-up: 9km

Meeting Daniel James

Good friend speedygoose Jen produced a beautiful baby boy, Daniel James - 7lb 7oz -at 4am on Monday. She was home by 10am and meeting friends for coffee and shopping the next day! This morning, after my abs class and strength work at the gym, I drove out to visit Jen and little Daniel in her home. She is a beautiful relaxed mum and Daniel is just gorgeous. We went for a walk to the shops and enjoyed a coffee together. Daniel just slept through the entire exercise. He is alert and absolutely perfect. I enjoyed lots of cuddles and had a lovely day with both of them.

This evening I ran with Ewen and Chris on our usual route from Parliament House to the War Memorial. Just before I left home black clouds threatened and sure enough, after a lovely sunny day, the heaavens opened. However, by the time I arrived at PH the rain had stopped and the sun had come out again. In fact while we were running, although there was some wind, it was really quite warm and pleasant - strange Canberra weather!

Total distance: 11.5km

Time taken: 1:16

Average pace per km: 6:36

Only Two Weeks to Marathon!

This morning I rose early and went to a cross training session at the gym which involved abs work, lunges and boxing - a good cardio session in fact. I then managed to get into a one hour remedial massage which was painful but amazing. I have another booked for next Monday.

The problem however was that at tonight's Parliament House session I felt rather sore and sluggish. I joined everyone for the warm up laps of PH at 5.30pm and while they were running hills I headed down to the lake and was joined by Ewen, Nadine and Andy for a flat gentle run. The sun was shining and the lake was beautiful, rather different from the wet conditions last Monday. It was very pleasant and my legs felt much better by the end of the run.

Total distance: 9.3km

Tomorrow is a rest day so I plan to go for a swim.

Photo: A kiss for the bride - speedygoose Abi and Will's wedding on Saturday

Vets' Handicap at Stromlo Forest Park

Ewen looks as though he's having far too good a time at the Vets' handicap this morning!

It was a great morning - cool, crisp and bright sunshine. There were lots of people at the run who I don't see often and it was a surprise when Jeni from Sydney turned up as she was in Canberra for the weekend. It was lovely too to catch up with Kerry and Kelley who are training some amazing distances in preparation for Kelley's 90km Comrades run in Sth Africa in May.

Part of today's run was around the big grassy loop of the track before we headed out on a dirt trail for a few kms then turned and headed back for a final loop of the grass. It was so much nicer on the grass than it was last season probably due to the rain. The grass was spongy and felt great underfoot. The dirt trail was a bit rough and I did witness one person having a fall flat on his face. He stopped for a moment to recover before resuming the run. I imagine there were a few near misses on the trail and the course was undulating but that is to be expected on a vets course.

Handicap group: 24

Finish place: 77 (out of 104)

Distance: 8km

Time taken: 46:17

Average pace per km: 5:47

Total distance with warm up: 9km

Total distance for first week of taper: 74km

Earth Hour

I am struggling to type with a torch on one side of my battery operated laptop and a candle on the other giving me minimal light as it is currently Earth Hour and we have turned off the electricity throughout the house. It is eerily quiet with no television or music and everywhere in darkness.

This morning I started my run on my own from the War Memorial at 7.30am and headed down to the lake and back again and round the block until Ewen, Andy and Emma were ready to join me just after 8am. My first 5km on my own was cold and I wore a spray jacket but I felt quite warm by the time the others joined me and continued the run in a singlet top. I wore my new running shoes so wanted to avoid Mt Ainslie and the dusty trails there. Instead we ran back down to the lake and turned right running past the ferry terminal, round the museum and then on to a lovely trail running through the Uni grounds.

We turned at 15km and headed back the way we had come, meeting up with speedygeoff and Mary (who was just finishing her run). Speedygeoff joined us for a few kms and I also ran a few extra before returning to the War Memorial to meet the others for coffee.

Total distance: 26.3km

Time taken: 2hrs 51

Average pace per km: 6:32

Calories burned: 1527

Later this afternoon I joined speedygeoff to watch the gorgeous speedygoose Abi become married in the beautiful gardens of the Commonwealth Club. It was a really lovely ceremony.

Taper Time and Sad News

Wednesday 23 March
I met Ewen a little earlier in the PH carpark so that we could run a few kms before joining Andy for the majority of the run. Chris only ran a very short distance with us as he had to leave early for a meeting. Mr B and I had just returned from Sydney where, on Tuesday, we went to see Dr Zhivago the musical. It was absolutely amazing and we both loved it. We saw the movie in the 1970s so the story came back to us - just wonderful. We also caught up with our younger daughter and her partner for a yummy Spanish meal in the evening.

The boys and I ran our usual war memorial loop running out a little further to make extra distance. It was a pleasant run with lots of good conversation and we did spot a large hare as we ran through the cemetary at St Johns Church in Reid. He disappeared among the tombstones very quickly.
Total distance: 16km
Time taken: 1:44:51
Average pace per km: 6:33

Thursday 24 March

It was a much cooler day today and there was a bitter head wind when I headed out for my run in the early afternoon. I was on roster at track in the evening so needed to get my run in first. I ran from home and included 3 x 10 min tempo runs with 3 minute jogs between. Strangely enough my 11th km was my fastest. Going out I battled a head wind which turned with me. However, for the last few kms the wind finally dropped and I felt much better and faster.

Total distance: 11km

Time taken: 1:04:43
Average pace per km: 5:52
Calories burned: 643

Friday 25 March

I started the day early with a Body Balance class before heading into The Runners Shop to buy some more shoes for the marathon. They are the same sort I'm running in already so I will just run in the new ones tomorrow and try to keep them clean for the big day. There are now just over two weeks until the race and the taper began this week which meant a rest day from running on Tuesday and today. Tomorrow my long run will be 8km shorter than last week!

Postscript

I met up with Jen for a long coffee this morning. Her baby was due two days ago so she is jumping out of her skin (not literally of course but it is exciting)!

CJ had bad news from the physio today. Her hamstring is torn and it no longer looks as though she will be running the marathon this year. She damaged it during the half marathon a few weeks ago. She is quite naturally devastated.

I also had extremely sad news today from a close friend who we caught up with while in NZ a couple of weeks ago. We have been friends for many many years and her 30 year old only son (just a year younger than my older daughter) fell off his horse two days ago and was badly injured. It was a head injury even though he was wearing a helmet and he is now on life support. The prognosis is not good. His parents have to make an extremely difficult decision in the next day or two.

We wait for news with heavy hearts and know that sometimes life can be very sad and cruel.

Great Weather for Ducks...

....and black swans and a few straggly geese! It was raining steadily when I drove to Parliament House well in time for the 5.30pm session. A few soggy geese (Craig, speedycoach and Tim)arrived after their early run and we were soon joined by Rachelle (who ran a speedy 4km), Andrew (new starter) and Chris (who turned back after 2km). It was still raining but the underground carpark was busy and noisy so we were happy to head out and run in the very fresh air! I ran with Craig at a comfortable pace while the others raced ahead. When Tim and Andrew turned back at 4km speedycoach joined Craig and me to run out a further 2km before turning back making a total of 12km for me, 20km for Craig and 25km for speedycoach. I really appreciated the company in such wet weather.

We were soaked through, running through deep puddles and muddy slushy grass. A quick dry with a towel and a hot shower as soon as I reached home made me feel much warmer. I had already prepared dinner so just had to heat it up which was so good.

I returned to the gym this morning for the 6.15am cross training class, this time a fitball class. It has been over two weeks since I've been to the gym and it hurt. It also hurt when I followed the class with some upper body strength work.

Teddy was lucky as the rain held off long enough for me to take him for a walk and a good run at the oval this afternoon.

Total distance for run: 12km

Time taken: 1:18

Average pace per km: 6:32

Return from Aotearoa - Part 2

My last post was becoming too long so I decided to split it into two parts for easier reading.

Monday 14 March

Another very hilly run from my sister's house in Wellington

I started running from her house in one direction going up, up, up and then turned and ran back down and up the other side. I was proud of myself that I didn't stop to walk some of those hills. The views were stunnning but some of the steep cliffs I was looking out on made me feel quite dizzy!

Total distance: 11.18km

Time taken: 1:12:28

Average pace per km: 6:28

This was my last run in Wellington before flying home the next day. We had a lovely holiday, catching up with so many friends and enjoying magnificent scenery. It is a green and beautiful country and we were very lucky with the weather.

Wednesday 16 March

It is good to be home and back running with my friends. Tonight I met Ewen earlier than the others at Parliament House so that we could run 6km before joining Emma P, Chris and Andy to run another 13km. Emma then ran another km with me to make up my distance. It's great having company for the entire run. I hadn't quite recovered from my trip and was very slow.

Total distance: 20km

Time taken: 2:10:32

Average pace per km: 6:31

Thursday 17 March

I met Ewen at the AIS track at 6pm and we ran out to O'Connor Ridge where he led me on some very rough trails before relenting and heading for more even ground. After a couple of near misses I was a bit worried about going for a big fall just before the track event. We ran a warm-up of 10.5km before heading for the start of the spiral handicap.

It was a 6 lap spiral and I started in Group 27. Coincidentally there were 27 finishers and I came in 5th overall which really pleased me as I gained 47 points. I am currently 3rd place out of the women and as there is only one more spiral this season I have no hope of moving up a place now. However, it is a fun event and defnitely my favourite one on the track calendar.

Distance of 6 lap spiral (according to gandalf): 2:56km

Time taken: 12:20

Average pace per km: 4:50 (4:42 according to official results)

Handicap group: 27 (now re-handicapped to 28)

Finish place: 5th (out of 27)

Total distance for day: 13km

Friday 18 March

Friday is usually my rest day but as I didn't run on Tuesday because of travelling I ran a short run today instead. It was embarrassingly slow however! I think I was recovering from last night. My legs did not want to cooperate!

Total distance: 8km

Time taken: 51:24

Average pace per km: 6:24

Saturday - long run

This morning would have been my dad's 108th birthday. He was born in 1903 and died in 1988 aged 85. I remember him with love and pride.

Today was also my last long run over 30km before the marathon. How scary is that! I ate my toast and honey at 5am and left the house at 6.40am to run on the cycle track and footpaths through O'Connor and into the city. When I reached the ferry terminal I turned right and headed for the museum and then ran back to meet up with a couple of Metro runners, speedygeoff, Emma P, Andy and Ewen. There were a few very light sprinkles of rain but the weather was basically perfect for running, too cloudy to wear sunnies but not cold or humid.

We headed out to Molonglo Reach and spotted Thea on the way who turned and ran a short way with us. Chang and Anne turned back at Molonglo and the rest of us ran past Campbell Park and towards Mt Ainslie and up, up, up to the saddle. It was lovely to hit the trails but I had forgotten how steep they are. Some of the trails had been graded which made it so much easier to negotiate the footing. There was a large group of mountain bike riders heading up the hills, some struggling but not envying us and an old friend who called out to me on his way up. It was lovely.

We ran back down past Glebe Park, over the swimming pool bridge and back to the ferry terminal. Here speedygeoff and I ran a few more kms to make up the required distance before Ewen drove me back to the War Memorial cafe to meet up with Andy, Liz and her lovely mum, Bev, who had come for a flying visit from Ballarat. It was so good to catch up with her. Jen joined us too with her two young sons. Her baby is due in 3 days and she looks amazing.

It was a good morning made even better by the knowledge that the hardest part of the training is out of the way now.

Total distance: 34.5km

Time taken: 3:42:02

Average pace per km: 6:26

Calories burned: 2004

It will not be a fast marathon but I think I will make it to the finish line!

Sunday 20 March

I had to run Tuesday's run today to make my distance for the week. Ouch, did my legs object for the first few kms! However, after that I felt a bit better and ran along the cycle track through the tunnel towards Gungahlin for 6.5km before turning and running home. I incorporated 3 x 4mins steady with jogs between. I remembered the program incorrectly as it should have been 5 x 4mins but I don't think my tired legs would have liked that anyway!

Heading out there was a head wind and a slight uphill rise all the way which felt like a mountain running against the wind. The return run was much more comfortable.

Total distance: 13km

Time taken: 1:21

Average pace per km: 6:15

Calories burned: 766

Total distance for week: 100km

Tomorrow the taper begins!

Photos :

• Out for lunch with Rex and Kerry. Kerry was Wellington's Mayor for 9 years and has just been voted out. She has no intention of slowing down however and is already on 9 Boards.
• With my sister Cathy in Wellington. She is 71.
• Sunset by the beach in Plimmerton, Wellington where we ate fish and chips with Barbara
• Fence around Zealandia Nature Park, Wellington
• With friends from Mr B's Uni days at Backbenchers Pub where the politicians hang out. It has become a tradition for us to meet there whenever we return to Wellington.
• Zealandia Nature Park, Wellington
• Tauranga Beach
• Napier
• Auckland - Mr B's sister's property. Mr B with grandson, Sam.

Return from Aotearoa! - Part 1

We arrived back in Canberra on Tuesday night after a lovely 11 day holiday in "The Land of the Long White Cloud (Aotearoa)" aka New Zealand. We were lucky with the weather, the wedding was held in a beautiful setting at a winery in north west Auckland. We caught up with friends and family and refreshed our accents!

We hired a car a few days after the wedding and drove down to Wellington via Coromandel and Rotorua, stopping with friends in Tauranga and making overnight stops in Napier and Masterton. In each place I ran tried to stick to the marathon training program although last week was a little lighter than it should have been!

Sunday 6 March (morning of wedding)

Short run in rural Auckland (very undulating)

Total distance: 8.38km

Total distance for week 28 Feb - 6 March: 97km

Monday 7 March

Run rural Auckland (lots of hills)

Total distance: 18.7km

Time taken: 1:5:39

Average pace per km: 6:07

Wednesday 9 March

Run in Tauranga suburbs

Total distance: 12.14km

Time taken: 1:18:10

Average pace per km: 6:26 (slower than the hills!)

Thursday 10 March

Run in Napier (by the beach)

Total distance: 8km

Time taken: 47:32

Average pace per m: 5:56

Friday 11 March

Short Run in Masterton

Total distance: 7.6km

Saturday 12 March

Wellington - hilly!

Total distance: 7.23km

Time taken: 47:04

Average pace per km: 6:30

Sunday 13 March

Run with Barbara Tucker by the Hutt River (flattish)
It was fantastic to spend the day with Barbara who used to run with the speedygeese in Canberra before returning to Wellington a couple of years ago. Barb ran 19km with Mr B and me and I continued on for another 11km. Lots of catching up took place for the first 19km!

Total distance: 31.3km

Time taken: 3hrs 26mins

Average pace per km: 6:30

Total distance for week 7-13 March: 85km (8km less than planned)

Photos:

• wedding group of our family and relations on Mr B's side. The bride is his niece.
• our grandchildren and flowergirl (great niece)
• Mt Maunganui (in Tauranga)
• Barb and Mr B studying flora and fauna in Zealandia Nature Park (Welllington)
• Coromandel Peninsula
• Wellington cable car

To be continued.......

Happy Half a Century to CJ!

Today is CJ's 50th birthday. She has been my inspiration since we started running together 15 years ago. She boggles my mind with her achievements and her dedication and is a wonderful friend.

I am writing this post in haste as tonight we celebrate CJ's birthday at her favourite restaurant and tomorrow morning we fly to NZ for a niece's wedding in Auckland and a ten day holiday driving down to Wellington to visit friends and relatives. I still have heaps to do before flying out in the morning. A good friend will be staying in our house and looking after Teddy.

This morning I rose at 4.30am to have a couple of pieces of toast before running out the door just afer 6am to fit in my long run before meeting CJ and Liz for coffee before Liz had to dash off for an International Women's Day lunch. They too were running 34km this morning. CJ and I stayed on to enjoy brunch. We were starving!

It was freezing cold at 6am and I regretted not wearing gloves as my hands positively ached for the first 5km. However, after that I thawed out and it really was a perfect morning for running. I ran from home along the cycle track in Lyneham to the ferry teminal and from there round the West Basin of the lake then a couple of extra kms before heading home. I ran home a slightly different way and consequently ended up with an extra km. I felt good and comfortable almost all the way. There were lots of people cycling to work and balloons floating over the still lake. It truly was a stunning morning to be out there running. I felt so lucky and happy to be fit, alive and running.

Total distance: 35km
Time taken: 3:42:16
Average pace per km: 6:21
Calories burned: 2049

Catch up on week's runs:
Tuesday - summer series at Weston Park

I ran a km before Ewen joined me for a further 4km warm up before the race. It was rough ground and parts of it were through long grass on a narrow trail so it was a case of watching ones footing. As a consequence I didn't manage to run it at the same pace as last week. However I still came in ahead of Ian and just two places behind Ewen.

Total distance: 5.08 (according to gandalf)

Time taken: 28:32

Average pace per km: 5:37
After the race Ewen, speedygeoff and I ran another 5km warm down.
Total distance for day: 15km

Wednesday 2 March

I went to the gym in the morning for my abs class and upper body strength work and in the evening met up with Emma P, Ewen, Andy, speedygeoff and Chris for a middle distance run. On the way we were joined by Tom, a NZer who saw us running and asked to join us as he was only here for a couple of days on business. It's always fun to run with someone. Chris and Emma were running well ahead and the others weren't far behind but speedygeoff and I stayed at the back running more gently after a couple of tough runs on the previous days. We all ran together for the last few kms when both Chris and Emma had to leave a bit early.

Total distance: 16km

Time taken: 1:45:53
Average pace per km: 6:36

Yes, it was very slow, in fact much slower than my long run today! I think my legs were tired and today they felt so much better.

Thursday

There was no track yesterday as the championships are on over the next couple of days. Instead I ran from home in the morning at a comfortable pace. I ran a 15mins warm up heading out towards Gungahlin then ran a tempo run for 15mins before heading for the hills where I ran 4 x 1min hills with a jog between. Then I ran gently home again.

Total distance: 12km

Time taken: 1:14:59

Average pace per km: 6:14

I have a feeling this marathon is going to be run at a very slow pace judging by my lack of speed!

Veterans Monthly Handicap at North Curtin

The monthly handicap was held yesterday on a pleasant Sunday morning at 8.30am. It was a similar course to the YCRC summer series run a couple of weeks ago with an uphill start of about 2.5km before we ran on cycle tracks mainly on the flat. I found there was a bit too much concrete for my liking and I actually preferred the other course but I always enjoy the handicap runs because it is a great opportunity to catch up with everyone.

I didn't get off to a very good start as we cut the timing a bit fine and I had very little time for a warm up before the race. I felt ok in spite of the lack of warm up and managed to come in ahead of Caroline and Ewen - woo hoo!

Handicap: 25

Total distance: 6.2km

Time taken: 34:43

Average pace per km: 5:36

Finish place: 69th (out of 104)

Calories burned: 366

After the run some of us headed for Manuka where we finally found a table big enough for 12 of us to have coffee and in same cases brunch together. It was great company but a very long wait for service!

Total distance for easy week: 72.5km

Monday - Start of a New Week - Six Weeks to Marathon!

Focus for next three weeks - Anaerobic Threshold and Race Preparation

This morning I tried a new class at the gym which included drills - high knees, butt kicks, lunges etc and a few jogs back and forth across the gym floor. This was followed by a boxing session. I have never done a boxing class before and it was great fun, a really good upper body workout. We worked in pairs learning about sparring, undercuts etc and later in the session had to do push ups and lunges inbetween bouts. It was tough, challenging but a really good workout.

At 5.15pm I arrived at Parliament House for the speedygeese session. I just had time for an extra lap round PH before the start of the session at 5.30pm. We ran our usual warm up loop before heading for the oval where we were divided into teams of three with a fast, medium fast and slower runner in each team. We then ran 360m undulating loops with the fastest runner leaving first while the slowest runner did a gentle loop on the same course. The first runner tagged the second runner who on their return tagged the third runner who than ran the course fast. We ran solidly for 30minutes - another good workout. We finished with a warm up loop of PH running in and out of the trails.

Total distance including warm up: 10.5km

A Good Day to be Alive and Running!

Today, Saturday, it was a pleasant surprise when Maryann and Chris joined Emma, Ewen, Andy and me for about 4km for the start of our run from the War Memorial down to the ferry terminal. It was a stunning morning. There were hot air balloons floating above us and indeed one of them had landed very near us and they were gradually pulling it up in the air again. It was huge close up! It was the kind of day when it is frustrating not carrying a camera! The temperature wasn't too hot and the sun was out in a blue sky - a gorgeous Autumn day in the nation's capital.

We joined speeygeoff and his metro runners at the ferry terminal and proceeded to run round the West Basin of Lake Burley Griffin before returning to the ferry terminal. Ewen and I were a bit behind the others although Emma ran with Chelsea (a new starter) and after starting out fast Chelsea found that she had to walk some of the way as she had not been training for long distances. They did set a cracking pace when they were running though. Ewen stopped to walk after exactly 20km and Andy and speedygeoff ran with me for another km before Geoff turned back. Andy and I walked the last little bit back up to the War Memorial where Ewen joined us soon afterwards.

Total distance: 21.3km

Time taken: 2hr 19mins

Average pace per km: 6:30

We walked from the War Memorial carpark to Gorman House Markets to meet up with Liz and try somewhere different for coffee. The actual restaurant wasn't open so we had coffee out of paper cups and the cake was nothing to write home about! However, it was very pleasant sitting outside with good friends amongst the pretty shady trees watching the sights of the second hand market place - fun!

Wednesday 23 Feb

Gym and abs class in the morning and a run with Ewen, Emma and Andy just before 6pm. We ran from Parliament House to the ferry terminal and on round the museum and through the university grounds. I felt sluggish and the run was difficult for me. I think after a couple of hard running sessions on Monday and Tuesday my body was suffering a bit.

Distance: 12km

Thursday 24 Feb

I decided against going to track tonight as my legs were still slow and my body tired. It is supposed to be my easy week after all. Instead I ran from home in the early evening incorporating a Fartlek session of 2 x 60secs fast/60secs float followed by 2 x 30secs fast/30secs float repeated.

Total distance: 13km

Canberra Marathon Number Ten - Entered!

Today I officially entered the marathon and with seven weeks to go, there's not much time left! This morning I went to the pool and swam 1200m. My legs were a bit sore after last night's session and I thought this might help loosen them up. I followed this with a long walk/run with Teddy.

This evening I headed for Barrenjoey Drive for the next race in the summer series. I met Ewen for an early warm up run of 3.2km. The sun felt quite hot. The race started at 6.15pm and was a 3 loop course on a rough dirt track, partly in the shade and partly exposed. It was undulating and required leaping over tree routes and stones but it was fun and I enjoyed it as there was variety. During the warm up I felt sore and slow but during the race I felt strong and happy. To me this just proves how important it is to have a warm up before races!

After the race Ewen and I ran a cool down of 2.8km on the road.

Distance of race: 5km

Time taken: 27:29

Average pace per km: 5:23

Finishing place: 73rd (about 96 finishers to be confirmed)

Total distance with warm up and cool down: 11km

Speedygeese on Fire!

....Not literally of course but the first day of my "easy" week turned out to be a tough session! I only ran the 5.30pm session as my training schedule is for less kms this week. We started with a couple of warm-up loops before heading for the grassy bank at the front of PH, for a similar session to last week. We were divided into teams of three but this time we had a fast, medium fast and slow person in each team to try to equalise the abilities of each team, a bit like the sprint marathon relay teams. I was in a team with Craig and Abi but half way through the 30minutes main speed session, speedygeoff took over from Abi who was very sore.

We each in turn had to run down the diagonals on the grass and up the long straight hills to the poles to tag the next team member. It was tough and during the short break as we were waiting to be tagged we jogged across the short straight at the top. The downhills were great and fast but the steep uphills were tough. It was an excellent workout however.

We finished with a long warm-down loop in and out of the trails of PH.

Total distance: 8.5km

Good times, good friends, great weekend!

Here are a few photos taken on my iphone at Stromlo on Saturday at the age handicap 7.5km race.

• speedycoach - an inspiration to all of us
• Rad - oldest finisher at 82 years young
• Maria, Michelle and Liz after a brilliant race
  
  

Yesterday, Sunday, I walked and ran with Teddy later in the day after a busy weekend. My beautiful grandchildren stayed over and my eldest daughter came from Sydney for the night too. In the morning I had fun at Jen's baby shower at breakfast in Pialligo and met up with Mr B and the children at the park afterwards.

At 4.20pm Teddy and I ran for 3.5km and had fun seeking out undiscovered tracks and running in and out of the drains (Teddy that is, not me - I just leapt over them). We walked another couple of kms home before I left for my 5km run plus 6 x 100m strides before hurrying home to shower and meet friends at a local restaurant for dinner. It was a lovely weekend - friends, family, good food and plenty of exercise!

Distance of run with Teddy: 3.5km

Distance of run on own: 6.4km (incl strides)

Average pace per km of 5km run: 5:53 (29mins)

Total distance for week: 103.4km (yay!)

I am now up to an easy week and have less kms to run before picking up again next week.

This morning, Monday, I spent a couple of hours at the gym doing some strength work on my upper body, abs and legs. I also enjoyed a pleasant breakfast. A new week has begun! Seven weeks to the marathon - not that I'm counting!!

Short and Long Runs - Humidity High!

Wednesday 16 February

7am - 15mins abs class followed by 40mins strength work at gym

10am - Jen and I took Teddy for a long walk over O'Connor and were caught in the pouring rain as we tried to find our way back down. It turned into a very long, very wet walk but lots of fun.

Total distance of walk (I don't count walking in my weekly distances): 12.5km

Because it was raining Teddy was very bouncy even at the end of the walk as he stayed hydrated having fun drinking out of the puddles.

5pm - The rain continued as I ran from the War Memorial and met up with Ewen after a few kms and we continued with our wet run before heading back to the WM to meet Emma and Chris at 5.45pm. We then ran another 13km together. At about the halfway point the rain eased off and the conditions were ideal.

Total distance: 20km

Average pace: 6:20

After the run Chris, Ewen and I headed off to Kingston where we met up with Jen for pizza and dessert!

Thursday - Track

The only event I entered tonight was the 5 lap spiral handicap. I arrived early however and ran outside the AIS on different tracks to increase my distance. Before the race I ran 9.1km and I ran a 1.3km warm down afterwards.

The exciting event of the night was when the W50 women (the two Kathys, Maria and Helen) set a new record for the 1500m race. They have been working hard training for this and beat the record by about 12secs - amazing!

My handicap in the spiral was Group 28 and I finished in 15th place out of 32.

Distance for spiral according to Gandalf: 2:05

Time taken: 10:13

Average pace per km: 4:58

Total distance for day: 12.5km

Saturday - long run

It was still dark when I left the house at 5.45am and I clipped a little headlight to my running drink bottle belt to help me feel safe and plugged in my music for company. Apart from the cycle track at the start I chose to run along the main roads which were better lit. I ran down to the ferry terminal, turned right and ran down and round the museum before heading back to meet Emma P at the ferry terminal at 7am. By this time I had run over 11km so that was a good start. We then headed off in the direction of the carillon but turned at the appropriate time to run back to the base of Anzac Pde to meet Ewen at 7.45am. We next ran back round the museum and headed for the University grounds, on to Belconnen Way, back past the ferry terminal and on to the turnoff for Anzac Parade. I had to run an extra couple of kms here to make up my distance before returning to the War Memorial. Conditions today were overcast and humid with a tiny drizzle of rain at one stage. However it is so much easier to run when the sun isn't streaming down and I enjoyed my long run today.

Total distance: 34km

Time taken: 3hrs 33mins

Average pace per km: 6:15

Calories burned: 1,981

Ewen gave me a ride to Stromlo in time to watch our speedycoach and many speedygeese compete in the age adjusted 7.5km handicap race. It was a very exciting event. The conditions were difficult with high humidity and some wind. That is a tough course at the best of times. Well done speedy friends. Photos will be posted soon. :)

Summer Series Race at North Curtin

Early this morning I went to the pool and swum for 1200m. It was great cross training for the sore legs. Later Teddy and I walked for an hour to loosen up the legs a bit more before heading out to North Curtin for the YCRC Summer Series 5km race. I arrived in plenty of time for a 4km warm up but I did make the mistake of following the cones up, up the hill for a couple of km - not an easy warm up. However, the weather was perfect - cloud cover and slightly cool to start.

I saw Kym, Caroline and Susan at the race and ran ahead of Caroline and Susan for the first half but Susan caught me at the top of the long, long hill and stayed ahead on the downhill coming in two places in front of me at the end. However, I did pass Ian on the downhill and came in just ahead of him - speedygeoff would be happy with me!

The first half of the run was a steady uphill climb for 2.5km mainly on a cycle track but the second half was nearly all downhill on a rough dirt track which was great except I had to watch my footing which slowed me down a little. It started and ended on the freshly mowed oval. I ran one second slower than last week's race which pleased me as it was a lot tougher. After the race Susan and I ran a 3km cool down.

Distance of race: 5km

Time taken: 26:19

Average pace per km: 5:15

Place: 61st (78 finishers)

Total distance including warm up and cool down: 12km

Training on Valentine's Day

6.15am - Cross training class at gym. This is a new class for me and included some boxing, running, drills and today an assessment of our fitness. I was by far the oldest in the class and am proud to say that after 5 minutes doing the plank (core strength) the trainer told me to stop as the next best was 3 minutes and in the wall squats (leg strength) I held mine for 3mins - a minute ahead of the others. I managed 48 push ups on my toes in 1 minute, however my flexibility (eg sit and reach and abs sit ups) is terrible! My bodyfat was 18.9% (again the lowest in the all-female class) so I was happy with that. It was quite interesting and an assessment like this is given every few months.

After the hour's class I spent 30mins doing some more upper body strength work and stretches.

4.35pm - I was a little late for the early warm-up but met Kat and Ewen in the Parliament House carpark and we ran together down to the lake where, after 3km, we met up with Geoff and Craig on their return and we turned around and returned to PH with them.

5.30pm - We met up with the other speedygeese back at the carpark and after our warm up loops we ran to the grassy bank in the front of PH and divided into teams of three to run up and down the diagonals and straights like a relay team. We basically had to run hard for 30mins with a short break while waiting for our next team member. I was in a team with Caroline and Mike. It was hard work and my legs felt a bit tight after all the running over the past few days but I completed the session and after this we had a long warm down running down to the lake to touch the water and run back again. Andy and I ran 200m more just to round up my distance!

Total distance: 15km

Calories burned: 894

Weeks to go to Marathon = 8