Engagement celebrations

Mandy and Liam's engagement party in Sydney

We have had a very busy few days spending this weekend in Sydney celebrating our daughter's engagement. 

On Thursday I joined the speedygeese at Parliament House. There were only seven of us plus our speedycoach, the smallest number for some time. Winter must be coming! We ran our warm up loop of PH and then we ran a very tough session of 20 x 100m uphill on 90 seconds at one of the more difficult east side hills. As always I found the second 10 much easier than the first 10 - I must have still been warming up! However, the cool down after the main session was really hard as my legs didn't want to keep moving!

Total distance: 8km

Friday

I decided to go for a very short run with Teddy before we left Canberra to drive to Sydney for two nights to meet the 'other parents' for dinner that evening. They are lovely.

Total distance: 5km

I took Teddy to stay with Miranda and her Andy for the weekend and he had a great time playing with Blondie (their dog) and going for long walks with them. I think he wore Blondie out though!

Teddy and Blondie exhausted after their walk!

Saturday

It was a stunning day in Sydney and ideal weather for a run before breakfast. I followed Mr B from our younger daughter's apartment in Woolloomooloo down to the wharf, through the botanical gardens and round the Opera House. It really was a beautiful run. We even ran through the setting up of the corporate triathlon which was held today.

Total distance: 8km

In the evening it was party time with lots of very beautiful young people!

After a delayed start this morning when the car wouldn't start and we had to wait two hours for the NRMA, we drove home collecting a happy Teddy on the way and here we stay for less than two days before heading off to Busselton in Western Australia where Mr B will be competing in the Half Ironman. It's all happening here!

Anzac Day Run

This morning was bleak, as befits Anzac Day. One can almost guarantee that on Anzac Day the winter woollies come out. I remember it was always the day that summer school uniforms were put away for winter uniforms and winter clothes came out for work. Nothing's changed in all these years. Today was really cold and didn't reach more than 13deg at any time throughout the day.

When I met Jen and Ewen at the ferry terminal for a run it felt really cold. I wore shorts and singlet but kept a spray jacket on throughout the run although at one stage briefly I did unzip it! We left the ferry terminal at 10.40am hoping that the day would have warmed up by then - no such luck! It was not so much the temperature as the wind chill factor. It was so blustery going in one direction that we turned and ran the other way towards Molonglo Reach endeavouring to keep the wind behind us. Poor Ewen was suffering and running very slowly as he had a fall last night tripping over his furniture and badly bruised his ribs. He swears he wasn't drinking at the time! Gosh, we even ran back for him at one stage on the way out. However, as we reached the trails round Mt Ainslie after running past Duntroon, he ran a little faster and while I struggled more on the undulations Ewen picked up his pace. We ran back via the War Memorial where hundreds of people were leaving the Anzac Day service. It was very busy but also thought provoking.

We ran on back through Civic, past Hotel Rydges, over the bridge and back to the ferry terminal.

Total distance: 16km (my longest since the marathon) - at a very slow pace.

I had to take my distance from Jen's garmin as I had left mine at home charging. It's terrible running without a watch as I keep checking my wrist expecting it to be there!

After our run we donned some warmer clothes and headed for Urban Foods over the bridge to enjoy hot soup and toast to help Ewen celebrate his birthday tomorrow. Then we headed for coffee at the Espresso Cafe a little nearer the bridge as the coffee is so much better there. I think we were delaying the brisk walk back over the bridge in the bitter wind!

Ewen showing off the book I gave him for his birthday:)

Catching up with the week

Sunday

The grandchildren have been staying with us since Sat as well as a few days last week during the school holidays. I have therefore been working my running around Mr B's activities. On Sunday I took Teddy with me for my run from home. Of course he loved it and it was lots of fun. We ran partly on the oval where he could run lead free but mainly on the cycle track apart from a detour to the drain for a drink and splash in the water (for Teddy that is).

Total distance:  8.2km
Time taken: 51:33
Average pace per km: 6:18

Monday

As speedygeese training has changed from Mons to Tues, I went for the same run as the day before only this time Teddy went out with Mr B and the grandchildren so I took the opportunity to run on my own. It didn't actually make much difference to my pace but I didn't have to stop at every tree!

Total distance: 8km

Time taken: 48mins

Average pace per km: 6mins

Tuesday

This afternoon I collected Yelena and we joined the speedygeese for training at Dickson Oval. We arrived about 20mins early so had time to run a few laps of the oval before the session started at 5.30pm. We spotted Miranda towards the end and she joined us for a lap as did Susan soon after that. It was a good opportunity to chat before the main session began. When everyone arrived we all ran a couple more laps of the oval followed by 4 x 1.1km fast (2.5laps of the oval in lane number 4) on ten minutes which gave us a little recovery time when we jogged before the next sprint. It was hard but as speedygeese called out our times I noticed that my last 1.1km was my fastest. That was a relief as my hamstring was hurting all through the session. At the end of the session I ran just a little further with speedygeoff to make an even distance!
Total distance for night: 12km

A Gaggle of Geese for a longer run!

Saturday speedygeese near Molonglo

Hi Ewen - saying "cheese"

Canberra Marathon Day

Am I flying? I don't think so!

Running with Cathy M

Yesterday I had a massage and it was wonderful. The massage therapist managed to find lots of tender spots and even massaged my shoulders and back which was so good.

This morning I felt very ready for a run and drove to the ferry terminal to meet up with quite a big gaggle of geese for a Saturday. We ran out for 5km, turned and ran back before those who were running for longer continued. I ran an extra 2km but felt that was quite enough for breaking myself in gently after last weekend. The first 10km felt great but I did struggle over the last couple and it did ruin my average pace but never mind, gently does it!

It was a perfect morning for a run - no wind and gentle sun. The company was good and I usually found I had someone to talk to. On the return 5km I ran with Justine who was new to speedygeese on Thursday night. She has 8 children from 2-12 and has her own business. She is an amazing young lady and very interesting to talk to. I also spent some time running and talking to Abby and to Thach, both lovely and good company.

After the run Jen, Ewen and I headed for Urban Foods for coffee and a snack. We were disappointed in the coffee today. It's always overpriced but I don't mind that if the coffee is good. Today it wasn't, so on the way back to the cars we stopped off at another cafe nearby and had an excellent coffee as compensation. Hmmm, two coffees in a morning is not quite what I usually do! At least we will know where to go next time however!

Total distance: 12.5km
Time taken: 1:21
Average pace per km: 6:29
Calories burned: 700

Running as a Griffin

My 11th Canberra Marathon is now done and dusted. Some of my run was not pretty, some was painful and all of it was slow but I finished still upright! Since Sunday I have been struggling with a cold and a very sore throat. The only running I have been doing, until tonight, has been running around at the oval with Teddy and my grandchildren who are on school holidays this week.

However tonight I returned to speedygeese training which is now held on Thursdays in non-track season, at Parliament House. It was wonderful. I think I must have been suffering withdrawal symptoms without realising it. I had been feeling sore and a bit down and the minute I started the warm up with the speedygeese I could feel the endorphins set in and although we got caught in the pouring rain during the hill repeats and the session was stopped early after only 5km I felt absolutely fantastic afterwards - dripping wet from the rain but on a real high! There were three new people tonight and they were all lovely. What a difference a run makes.  I'm ready to return to training for the half in May now.

Back to the marathon, this was the first year that Mr B had not been out there supporting me at the marathon. Instead he was competing in an Olympic distance triathlon in Sydney on the same day in preparation for the half ironman in Busselton, WA in May. He did really well too. However, my daughter and her new fiance, who live in Sydney, came to stay and it was great to see them out there cheering me on.

The support during the marathon was amazing. There was a field of 3,300 runners in the half and full marathon which started at the same time. The volunteers were fantastic too and so many people knew my name and cheered me on, keeping me going when I was struggling, which seemed to happen often this year. Then there were my buddies who helped me get through the training and the day, some running with me in training, some just encouraging me and cheering me on during the long run. Cathy M was out there and even ran 3km with me in the early stages which was lovely. It was also fantastic to see Ewen pop up in different places, camera in hand. I haven't seen those photos yet speedyewen! Nadine came running in from the side to give me jellybeans before one of those short sharp hills.

The weather was beautiful although the sun felt almost too hot as the hours went by. The marathon started at 7am which meant a 4.40am wake up for me except I was already awake when the alarm went off. In fact I managed a grand total of 3 hours sleep as I tossed and turned for the majority of the night with my brain working overtime and all sorts of weird thoughts buzzing round in my head.

I was therefore feeling a little bit drained before a refreshing wake up shower and some toast and honey for breakfast.

I found CJ in the toilet queue before the marathon. She was running the half and it was good to be able to start beside her as the starter gun went off. I listened to some very strange music which my daughter in law had downloaded for me with the help of Miss Nine. There seemed to be a few LPS or Littlest Pet Shop vocals coming through! In fact I did everything one is advised not to do on this run. I ran with music I had never heard before, new shorts and the Griffin singlet which I had received the day before with no time to run in it.

I was so proud to run in my Griffin singlet after waiting over twelve months to receive it. It's a very cute little light grey singlet and we also were given a lovely blue non-running t-shirt. Evidence at last that I have run ten Canberra marathons - eleven now!

The first 10km of the marathon felt ok and I ran it in just under 60mins but it was all downhill (metaphorically speaking) from there. I have no idea why although I do wonder now if I already had a cold bug lurking. My hamstring really hurt and I just felt sluggish. At the 28km mark I really wondered if I was going to make it. I have never felt this bad running a marathon before. I even walked through the drink stations and struggled to run.

That last km felt like it was going on forever. My quads were sending out shooting pains (that was new) and I kept saying to myself, "keep running, don't walk" - it was the hardest finish ever. BUT I finished, I ran it and I have never been so glad to run over a finish line. Eleven Canberra Marathons done!

My son and my daughter were there to meet me and I received a lovely greeting from Mrs speedygeoff. Speedygeoff finished his first 50km ultra in a great time and was stretching after his brilliant run.

After a wonderful hot shower I joined my family and a few close running buddies for lunch in Kingston and my favourite coffee - a great way to relax after a long long morning!


Distance: 42.195km (Garmin said 42.73km!)
Time taken: 4hrs 29:51 (my slowest yet)
Average pace per km: 6:24 (Garmin said 6:19)
Calories burned: 2325

Running in my Griffin singlet

During the marathon with the sun still low in the sky

The afternoon before with some interstate and local running friends

Five More Sleeps!

This morning was FREEZING - 1deg overnight but it had reached nearly 8deg when we ran from Black Mountain Peninsula at 9.15am. I wore my spray jacket as a wind break as the wind chill factor was bitter but I warmed up eventually although it took a while for my hands to thaw out! I still wore singlet and shorts under the spray jacket and ran with it unzipped but didn't take it right off. 

This morning's run was to Haig Park and back. I ran with Marilyn and Alan and there was plenty of conversation on the way. However my schedule was to run only 40mins so at 42mins when I knew my whereabouts I walked while the others ran. However I couldn't resist running just another 500m on the way to round up the kms and relieve the frustration a little!

Total distance run: 7km

Distance walking: 2km (plus another 4km with Teddy later)

No birthdays today but still plenty of lovely morning tea. I confined myself to two tiny sandwiches and some grapes! There were a number of people running the half on Sunday but just Carol and me running the marathon. Yes, just five more sleeps!

Meanwhile Mr B has made a trip to Bunnings and is building a DIY wardrobe with shelves and towers and I so far filled 6 garbage bags of clothes etc for St Vinnies. There's still loads more to go through yet!

The Countdown Begins!

Six more sleeps! The program says today should have been a rest day. However I'm mixing things up a bit and decided instead to meet Jen at Parliament House for a run before the speedygeese session. As the speedygeese training was a hill session I decided to run the easy run scheduled for Wednesday. We ran a pleasant run through the trails round Parliament House and down past the yacht club and on for a slightly undulating 4km before turning and running back the same way. The wind chill factor made the air quite chilly and we ran in spray jackets although I was pretty hot by the time we returned to PH. I managed to say 'hi' to everyone running the main session before heading home an hour earlier than usual and actually enjoying a meal with Mr B as, being a public holiday, he didn't have squash tonight.

Total distance: 8.07km
Time taken: 51:40
Average pace per km: 6:24
Calories burned: 450
I didn't eat any chocolate today. The rest of the Easter eggs can wait. My plan now is to hold off on any junk until after the marathon. Healthy food is on the agenda.

Chocolate Overload!

Happy Easter to you all. I started the day well with a lovely run with Teddy. He was pulling and stopping for the first few kms but after that he got into his rhythm and we ran much better together. We turned at the 4km mark and ran back via two ovals. At each one I let him off the lead so he could run across the grass with me with the odd detour for him to roll in the grass! At the Kaleen oval I let him off the lead again as I ran round the oval a few times to make my distance up to 8km before finding a marked 100m on the soccer track for my strides. The best part was that I called Teddy over, made him sit, said "go" and we raced 100m, jogging back to the start and repeating this 6 times. He was a great racing companion. He started at "go" and ran as fast as he could in a straight line beside me - awesome fun! He outran me most times but it made me try hard which was the object of the exercise!

We then jogged home with him back on his lead and trotting happily by my side panting hard.

Total distance: 10.2km
Calories burned: 550
Total distance for second week of taper: 64km

This wasn't nearly as many calories as I consumed later in the day as I ate chocolate eggs and bunnies - far too many so that I ended up feeling quite sick - entirely self inflicted. Later in the day my little local family came over for dinner. It was so lovely to spend time with the grandchildren and their mum and dad but I now have still more chocolate waiting to be consumed. Maybe I can hold off until after the marathon or I won't be able to waddle to the start line!

One Week from Tomorrow!

On yet another stunning morning (sorry to be boring Ewen) I met up with speedygeoff, Miranda, Andrew (briefly) and Abby for a last longish run before the marathon next Sunday. I had trouble with my garmin and it took at least 500m before I could make it work as it kept blanking out. I'm having lots of trouble with it lately. Here's hoping it behaves on marathon day!

Andrew just ran with us for ten minutes as he had already run 6km and was heading off to his 6 year old's birthday party. I ran some time with Abby, some time behind everyone, some time with Geoff and most of the way back with Miranda. It was lovely to catch up with everybody. We decided to head out towards the war memorial and then to check out Reid Oval which is an option for winter training under lights. It seems like a lovely green spongy oval with lots of car parking available and lots of interesting looking spots, including hills, nearby for warm ups and a variety of training. It does look like a strong possibility if it is available when we want it.

We ran on around some of the streets of Campbell, including hills and at 8km headed back down to the lake and back to the ferry terminal. Here we spotted Liz who was just finishing her run. Miranda and Geoff ran a further 3km with me to make up the distance. I definitely felt sluggish and slow today - no excuses apart from lack of sleep and lots of weird dreams last night and an apparent bad reaction to the magnesium tablets which I started taking a few days ago. They seem to make me feel queasy which might explain the nausea during Thursday's run. I'm not taking anymore. I'll just take extra salt instead!

Total distance: 16km
Time taken: 1hr 48mins!
Average pace per km: 6:45
Calories burned: 860

The best part of the morning was definitely meeting up with CJ and Liz for coffee at Urban Foods after the run. Liz and I were both bemoaning our sluggish runs but hey, it will be all right on the day. As Liz so wisely said "a bad dress rehearsal usually means a good show on the day". We will soon know!

The Importance of Hydration and Food Input!

Wednesday

It was really hot in the middle of the day yesterday when I ran in the weekly BBQ Stakes handicap run. I managed a 3km warm up run before the race and really felt the heat even running slowly.

Being the first Wed of the month we usually run in the opposite direction but this time we ran an out and back course. Now I was running with a good handicap near the front with not many people to follow and being me with no sense of direction whatsoever I managed to take a slight wrong turning on the way back giving six guys the opportunity to pass me and call out to let me know I was going the wrong way once I was at the bottom of a hill. Grrr, back up I ran to tail behind them and I came in at 18th. Before that little detour I was going quite well but that definitely upset my equilibrium.

Distance of run: 6km

Time taken: 36:32

Average pace per km: 6mins

Calories burned: 339

Total distance including warm up: 9km

Thursday

The day started well with a delightful brekkie with CJ and Mr B followed by the delivery of our new bedroom suite. After all this excitement I headed off for a run at about 1.30pm not having yet eaten lunch. That was a big mistake as I felt quite ill during the course of the run. I ran from home and past the AIS and on to the city before I turned. I stopped at the 5km mark and Geoff B rode up on his bike. He rescued me by giving me a sip from his water bottle which contained a cordial and salt mixture - so refreshing at that stage. I was very hot and very dehydrated.

I included 1 x 4mins fast, 1 x 3mins fast, 1 x 2mins fast with 2mins slow jog between each set. I felt sick again on the way home and it was just a long slog. I was really glad to arrive home and drink lots of water - not the best way to train! Lunch input was pretty damn good too!

Total distance: 10km

Time taken: 1:02

Average pace per km: 6:12

Calories burned: 560

Later in the afternoon I arrived home from a long walk with Teddy to find Mr B had been refilling our water bed in its nice new frame on the nice new carpet and hadn't realised it would fill so fast. He had walked away leaving it to fill and it had overflowed. Hmmmm, the new carpet is wet and the bed is being emptied to start again. We need to dry everything out before refilling it. I'm sure eventually we will move back into our own bedroom with our lovely new ensuite, repainted walls, washed curtains, new carpet and new bedroom suite. This just might delay things a few more days!

Tuesday Group on a Beautiful Day

Autumn has been just beautiful so far in Canberra, a big improvement on summer when it rained and rained and only ever reached above 30deg once. We have had really pleasant temperatures over the past few weeks in the mid 20s and lots of sunshine. It's also a very pretty time of year and the mornings are cool enough to enjoy lovely running.

This morning was no exception. It was just lovely. Our run today was from Black Mountain peninsula past the museum and to and round the "round the world" monument and back again. There were people ahead of me and behind me but I ran alone. Thus to relieve the boredom I decided to run some fartlek intervals - 2 x 60secs fast/60secs float, 4 x 30secs/30secs float, 2 x 60secs/60secs float, 4 x 30/30 and 2 x 60/60. This kept me honest and I ended up passing quite a few people during the fast bits and managed to stay in front of them. It also made the run much more interesting and a little tough when there were a few little rises.

Total distance: 11km
Time taken: 1:06:22
Average pace per km: 6:02
Calories burned: 613

There was only one birthday to celebrate today. Ian turned 73. There was plenty of cake, bikkies and champagne however.

Speedygeese return to the hills!

After another gorgeous sunny afternoon the speedygeese session at Parliament House was a hilly one. We ran our usual warm up loop of Parliament House before heading for the rose garden. Here we ran a trial loop of the 700m course. It felt so hard - a run to the first short sharp hill and up and over it before running round the corner to the next hill which was twice as long but not quite as steep. I found the longer hill easier as you gained momentum as you ran further uphill whereas the shorter hill was too short to gain anything except breathlessness! Then round the corner and down the hill - a lovely finish each time. The first two loops were slow and tough work going up those hills but the next three times felt much easier and I was feeling quite strong for some strange reason. I didn't even come last!

With the main session over we just ran a warm down loop of PH. Because daylight saving has finished it was becoming quite dark by the time we finished!

Total distance: 8km

Women's and Girls' Fun Run

It was another glorious morning for the annual W & G fun run from Stage 88. Hundreds of women and girls of all shapes, sizes and fitness levels gathered at Stage 88 in Commonwealth Park ready for the fun run. It was a great atmosphere and there were lots of familiar faces out there. I ran a 2km warm up before chatting happily to Gwen when I realised everyone was ready at the start waiting for "go". We wore timing chips but it took a while for me to pass the start line and then I was stuck in a huge crowd and had to run very wide to pass anybody. On hindsight I should have been further in the front so that I didn't have to try to pass prams, bunches of walkers and people spreading right across the path in front of me. I didn't really mind what time I achieved and it is supposed to be a "fun run" but it was a bit frustrating when I had trouble going round people well into the race as well. 

As it happened it took 6:05mins for me to run the first km and that meant I had to spend the rest of the race trying to make up the lost time. A lot of the vets runners started near the front and did really well finishing in the top 20. It was much hotter for the run than what we have been used to lately and the fact that it didn't start until 9am meant that the overnight coolness had almost disappeared even at the start and the sun was shining brightly. It was a beautiful day if a little on the warm side for a race. The last hill to the finish felt rather tough. I was a bit disappointed with my time but I still managed to come 5th in my age group in spite of the slow time.

Distance of run: 5km

Time taken: 28:26
Average pace per km: 5:36
Finish place: 127th (out of 680 finishers)
Finish place in age group: 5th (out of 21)
Total distance for day: 7km
Total distance for first taper week: 72km

A Stunning Autumn Day - Two Weeks to Go!

Earth hour has finished, the candles are out and now I can write up my blog before heading off for bed. Tomorrow I'm running in the Women's and Girls' Fun Run - not quite sure why but I guess it means finishing off the running week with company. I'll aim for a warm up first. If the weather is like today it will be lovely.

Today was a perfect Autumn day in Canberra. It was a little cool at 7.40am when I stopped the car near the ferry terminal but it didn't take me long to warm up once I started running. I only had time to run 3km before meeting Ewen, Geoff, Amanda R, Zainab, Lucia and Abby for a longish run. I ran for some time with Amanda and Geoff as the others soon disappeared into the distance. It was such a lovely morning for running with reflections over the water, hot air balloons in the sky and pretty bird calls in the trees. There were heaps of people out there and lots of walkers as this weekend is the International Two Day Walk and there were many people from many nationalities walking with backpacks and some with sticks.

For some of the time I ran alone as Amanda and Geoff ran ahead but later they waited for me to catch up. I was very lucky to have company for a lot of my run today. Amanda happily ran the extra kms after we had finished our west basin loop and Geoff ran most of it too. Amanda hasn't run with us before so it is always fun to get to know someone new to our runs.

Total distance: 26km

Time taken: 2:44:59

Average pace per km: 6:21

Calories burned: 1442

And that's it! Next week I only have a 16km run scheduled. Taper has truly begun. By the time I returned to the ferry terminal Ewen was sound asleep in his car, no doubt dreaming of his running streak which continues ad infinitum, so I tapped on the window and woke him as we had a coffee date with Liz at Urban Foods - great coffee, great company - a perfect way to finish a lovely morning.

Tonight we put our clocks back one hour as daylight saving is ending. Summer is over although so far we have had better weather in Autumn than we did in summer!

A little bit of tempo

This morning I went for my run before heading off into town for a hair appointment and then to meet a friend for lunch before Avon deliveries, washing curtains, washing everything else, a Teddy walk in the gorgeous sunshine and cooking dinner.

It was foggy and cool when I left for my run but it didn't take long to warm up and wrap my spray jacket round my waist. I ran from home past the AIS and on to the main road which was very busy with cars whizzing to work, turned at 5.5km and ran home again. I incorporated 2 x 10mins tempo runs with 3mins jog between each. Part of the second tempo was a bit undulating which made it a little slower than the first tempo.

Total distance: 11km
Time taken: 1:08
Average pace per km: 6:12
Calories burned: 610

On the home front the electrician came today, the tiling and grouting is finished in the ensuite and tomorrow the plasterer does his bit and the glass man measures up the area for the shower which will be ready in about a week.. Mr B has been painting skirting boards and we have selected the paint for the walls in our bedroom which he painted this afternoon. Progress is definitely being made although the thought of moving everything back into the bedroom is rather scary! I still have more clearing out to do. 

It feels like we're spring cleaning in Autumn! I have curtains draped everywhere as once I started washing them I just decided to keep going. Here's hoping the gorgeous sunshine that appeared eventually today will continue on for a few more days!

Three weeks to marathon and taper begins!

Monday speedygeese

The speedygeese session tonight was another circuit session. We were making the most of a gorgeous Autumn sunny day. There won't be any more opportunities to do this session until Spring comes around as daylight savings ends this coming weekend.

We ran a loop of Parliament House and then headed for the spongy grass oval to do a 20 minute battle-camp circuit. It was 20 minutes of sprints, crunches, squats, sit-ups and lunges. Then we ran a warm down loop of PH. It wasn't a long session but it was intensive.

Total distance: 6km

Tuesday group

Summer series has ended so Tuesday group was the only run for the day. Jen had her last opportunity to join me before returning to work next week. Margaret has hurt her back and is unable to run at the moment so I was lucky to have company. We ran from Black Mountain peninsula to the arboretum and back. It was very undulating and also very scenic - lovely views from up there and very green from the recent rain.

Total distance: 12km

It was lovely to catch up with Carol and Cathy M later. Carol has entered the marathon and is bound to be very fast out there. She also brought along the most delicious little tiramisu cupcakes - yummo!

Wednesday - BBQ Stakes

It was raining overnight and earlier this morning but fortunately it stopped in time for our lunchtime run. Underfoot however it was sloshy, muddy and very slippery on the hills. Like lots of others I ended up with mud up the back of my legs and mud laden shoes. I certainly ran cautiously in case I slipped over in the mud on the way up and down those hills! It didn't slow Jen down however and she managed a PB without wearing her garmin! This, after coming in first at the handicap on Sunday. Nothing stops our Jen!

Distance of race: 6km

Time taken: 37:09

Average pace per km: 6:10 (definitely not one of my better runs!)

Calories burned: 333

Total distance for day: 10km (including 3km warm up and down)

Later in the afternoon I had an appointment at the gym to have a strength and toning program made for me. It looks really hard work and fun. I had a try at all the exercises including ones with kettle bells which I have never tried before. I won't start the program until after the marathon but I'm really looking forward to having a go and seeing some results.

Vets' Monthly Handicap at Stromlo Forest Park

This morning I did not have a very fortuitous start to the day as I woke naturally to discover I had set the alarm for 6.45PM instead of 6.45AM. This only put me half an hour behind but it did mean I ate my breakfast a little closer to the run than I normally would like to do. 

It was also very cold early in the morning and it was important to run a warm up when I arrived. Jen ran a 2km warm up with me before I started in Group 18. Once warmed up I felt a lot better although my hamstring was a bit stiff and sore. There were a few people still complaining about the cold but I would much rather run in cooler conditions than when it's piping hot. It was an undulating double out and back course but the surface felt great underfoot and it wasn't too bad although I was pretty slow on the uphills. I managed a little sprint over the finish line as I was starting to feel stronger by then. It takes a while!

Distance: 8km

Time taken: 47:27

Average pace per km: 5:48

Finish Place: 26th (out of 89 finishers)

Total distance for day: 10km

Total distance for week: 102km

After the run Mr B and I joined Jen, Ewen, Andy and Anna for coffee at Lava in Western Creek. It was very pleasant and relaxing. Later it turned into a very pleasant sunny Autumn day which I spent mainly inside clearing everything out of our main bedroom in order for Mr B to paint the walls and for a new carpet to be laid after the ensuite is finished. I have accumulated so much since we had our extension done in 1986. It's well and truly time for a major clean out!

There's now only three weeks until marathon day. How is this possible? Eeeek!

Saturday's longest last run before marathon

Andy with his daughter Anna at Urban Foods joining Ewen and I for cake and coffee

My healthy bircher muesli after my 34km run - yummy!

I arrived at the ferry terminal this morning only just in time to run 4km past some construction work at the museum and back along the dirt track before I joined a gaggle of speedygeese at 8am back at the start. I then ran another loop just behind the group around the Black Mountain Peninsula (familiar territory) before again returning to the ferry terminal where speedygeoff had arranged to meet Andy. We all ran various distances vaguely in the same direction for a while before speedygeoff ran with me at a gentler pace round the detour of the wetlands, through Kingston and back under the bridge and past the yacht club. I turned at 29km while he continued round the lake. It was great to have his company. Thank you speedycoach!

I headed back past the yacht club and under the bridge to make up the kms and then turned and ran over the bridge and back to the ferry terminal trying to pick up pace for the last 30mins.

Back at the ferry terminal after my long run was done and dusted I met Ewen, Andy and his daughter Anna and we headed over the walking bridge to Urban Foods for a lovely brekkie (in my instance) and cake for the others. The price of coffee here is over the top but the quality of both food and coffee more than compensates. It was lovely.

Total distance: 34.24km
Time taken: 3hrs 42mins
Average pace per km: 6:30
Calories burned: 1896

Hills, Undulations, Trails and more hills!

Wednesday

A gym session to start the day this morning; ten minutes on the cross trainer as a warm up followed by 30 push ups and work on the shoulders, biceps, triceps and abs.

I arrived at BBQ Stakes in time for a 2km warm up before Jen joined me for another 2km before the run started. I struggled with the hills today. They felt huge. I definitely slowed down!

Total distance of race: 6km

Time taken: 38:10 (I think that's the slowest this year)
Average pace per km: 6:19
Total distance for day: 10km

After a light lunch and beaut coffee with Jen in Kingston I had a great remedial massage where he found all my sore spots - all good pain!

Thursday

Track session was not held tonight due to championship events over the weekend so instead I went for a fartlek session on rolling hills in the late afternoon. By then the sun was shining and it was surprisingly warm! I ran from home past the AIS and on to O'Connor Ridge. The trails and hills there are great. My fartlek session was as follows:

2 x 60secs fast/60secs float

4 x 30secs fast/30 secs float

2 x 60secs fast/60secs float

4 x 30secs fast/30secs float

2 x 60secs fast/60secs float

Then I ran back along the trails and on to the track past the AIS and on towards home.

Total distance: 13km

Number 700

Canberra Marathon Race Number

Weston Creek Half Marathon - running happy!

Monday

In the mail today I received my race number for the Canberra Marathon. HELP - that makes it very real. Here's hoping our Griffin singlets are organised on time. The logo was apparently taken to the distributor today so fingers crossed!

When I walked round in my half sleep this morning my ankles were sore and I felt a bit sore. First stop was the local gym where I warmed up with 5 minutes on the cross trainer, 6 minutes on the rower and 30 push ups before concentrating on the chest, back and abs.

speedygeese training 

I arrived with just enough time to run a 1.6km loop of Parliament House before the main session. This session was a similar session to last week except we ran our 1km loops in the opposite direction. In the slow loops between I chose to do my exercises on the tricep dips as my triceps need all the help I can give them!

After the warm down I ran an extra loop of Parliament House  to make up my distance for the day.

Total distance: 12km

Tuesday

Jen joined me at Tuesday group where we were directed to run the Black Mountain loop. Two problems; we started just as everyone was disappearing in the distance and although we managed to catch the walkers a number of them turned back early or did a shorter detour. We caught up with a couple of people who gave us directions, one was on the return journey at the time, but we still managed to take the wrong turn and end up lost on the trails somewhere. It was however just fantastic to be running on the trails, some of it was pretty rough underfoot but the rest made up for it. There were a number of hills and a lot of muddy puddles and slush but it was fun on the whole. I'm so glad Jen was with me. Somehow being lost is ok with company! We did eventually make it back in a very slow time.

Total distance: 13km

Summer series - Stromlo Forest Park

I arrived for this event in time to run a 1km loop on my own before speedygeoff and Ewen joined me for the 2nd km. The grass was lovely and the weather sunny but not too too hot. In fact the conditions were ideal. My legs however felt very slow and tired. Caroline was running and I was determined to finish before her. I did but it was oh so close. I could almost hear her breathing down my neck and had to do a bit of a sprint finish with all I had left!

I finished the day's running with a 2km warm down with Geoff and Ewen.

Distance of run: 5km (plus 4.6km warm up and warm down)

Time taken: 28:09

Average pace per km: 5:38

This was the final of the summer series so next Tuesday I will only be running once a day at a faster pace than I am currently at Tuesday group.

Total distance for day: 22.6km

Meanwhile on the home front our ensuite has been pulled out and renovations have begun. This means Mr B and I have moved into the other bedroom and our house is in some disarray! Fun times! In fact Teddy had two walks today just to keep him away from all the excitement!

Weston Creek Half on a Perfect Day!

After the Half Marathon, Team Half and Half and Strewth

What an exciting weekend! Yesterday I took as my rest day apart from a short 3km run with Teddy in the afternoon to give him a fast run on the grassy oval with a playmate he found. Late last night my daughter telephoned with the exciting news that she and her lovely man are engaged. They live in Sydney and he had come to Canberra for business during the week and arranged to have a drink with Mr B and me to ask our permission to marry our daughter. We are absolutely delighted and apparently it was a very romantic and magical proposal.

The beautiful engagement ring!

I didn't sleep a lot last night. Whether it was excitement at the news or anticipation for today's race I don't know but the alarm seemed to go off very soon after I finally fell asleep! I had a couple of pieces of white toast and honey and a cup of tea two hours before the run start. There was only time for a 1km warm up before the run by the time I collected my number and chatted to lots of people. However a little warm up is better than no warm up at all in theory.

The first few kms of the run felt hard and my hamstring was really tight and sore for about 10km. After the turnaround I felt much stronger - very strange but suddenly I felt much better and didn't really notice that I didn't have music because there was so much going on around me. There was a boat regatta happening on the water and lots of cyclists including a cycling event. I'm glad I had run the course before because there were a couple of places where I may have become confused as the cycle event red arrows pointed a different way! With no sense of direction I was happy to see runners up ahead and know I was running in the right direction. Just near Scrivener Dam I spotted Cookie up ahead and put on my accelerator to chase her down. I managed to catch and pass her which really pleased me as she is running really well. This was her first half marathon and she ran it in 2:03 which is awesome for a first one. 

I ran my 19th km in 5:30 pace which was my fastest km. It must have had some downhill. There were a few nasty hills out there including the long one past Scrivener Dam and a few more undulations after that which I'm sure slowed me down. The conditions were perfect for running, cool to start but warming up to a lovely morning after a heavy downfall during the night.

Total distance: 21km (plus 1km warm up)

Time taken: 2:01:30

Average pace per km: 5:46

Place in age group: 1st (woo hoo - a Runners' Shop voucher)

Calories burned: 1165
Total distance for week: 89km

We scored well today with CJ and Mr B winning 3rd place in the teams event and scoring a big box of choccies each. Mr B also won a barrel draw of a bottle of wine and CJ a bag of M&Ms. Yay for chocolate and wine!

Bitsy Runs

Thursday

First thing in the morning I ran with Teddy to the groomer and ran home again to change and head to Tilleys to meet a friend. It was a warm, sunny day.

Total distance: 5km

In the early evening I went to track to run some more kms with company as part of the training and not to achieve any great times. I was also very aware that on Sunday I have entered the Weston Creek Half Marathon and should not be running hard at this stage. I ran a short warm up and then found myself lining up for the start of the 3000m with no intention of racing it. In fact I ran the entire race with Ken E's company and taking it anything but seriously. I really enjoyed running it this way - no heavy breathing, no sore legs and feeling very relaxed. I couldn't have done it without company and someone behind or in front of me at all times telling me just to stay at the same steady pace.

Distance: 3000m 

Time taken: 16:50:64 (probably a PW for this season but a good tempo training run)

Average pace per km: 5:40

In the same race Kathy S broke the Australian W55 record in a time of 11:12:51 which was 93.4% in the age percentile rating - amazing!

The next event was the 2000m handicap walk. I was given a handicap of 6mins 15secs and felt quite comfortable.

Distance of walk: 2000m

Time taken: 14:20

The last event of the evening was the 7 lap spiral handicap and I had handicap of 27. I ran this as well as I could but I wasn't in contention to win a place in the pointscore so felt fairly comfortable.

Distance: Just under 3000m

Time taken: 15:39

Average pace per km: 5:18

Total distance for day (including runs inbetween events): 14km

Friday

I started the day with a run around the suburb heading for Gungahlin. It was cool and very pleasant at 8am and I enjoyed the run.

Total distance: 8km

I also enjoyed a remedial massage in Kingston after my run - sore in parts but it felt so good. This was followed by a delightful lunch and beautiful coffee at Kingston Grind with two good friends and a quick look in Lululemon before heading to Fyshwick to check out singlet availability for our Canberra Marathon Griffin singlets - fingers crossed we will be able to run in them in four weeks time!

Deja Vu

Tuesday 
Tuesday Group - Black Mountain Peninsula

This morning Jen joined us on our run from Black Mountain. We ran past Scrivener Dam to the 5.5km mark then turned and ran back. The start time has been moved back to 9.15am now that the supposedly cooler weather has started. Actually the last few days have been superb. Perhaps we are experiencing a late summer! We celebrated two birthdays today - a 60th and a 65th - more champagne and cake!

Total distance: 11km

6.15pm Summer Series - Black Mountain Peninsula

Yes, back to Black Mountain Peninsula for the YCRC run tonight. I managed a run around the course with Geoff and Ewen before the race and made it up to 2km. The run was a 3 lapped course over the grass which was long, hiding all the hidden potholes - a hidden trap for turning ankles. It was also quite hot even at that time of day. I found the race really hard work. I kept watching my footing and I managed a PW for this season - oh dear, not good:( My tummy felt bad throughout the entire run. Note to self: Do NOT indulge in cake and champagne after Tuesday group run - it does not have a good effect!

After the run I ran a 2km warm down with Maria with Ewen and Geoff ahead and running a little further.

Distance of race: 5km

Time taken: 29:33

Average pace per km: 5:54

Total distance for day with warm up and warm down: 20km

Wednesday

This morning it was off to the local gym for an upper body work out after a 15min warm up on the cross trainer. 

At lunch time I ran a couple of kms warm up with Jen before the BBQ Stakes run. It was hot and I was so slow. I didn't realise I was as slow as I was until I looked at my watch as I ran over the finish line - oops! Jen and I ran just over 2km for a cool down to give me my total for the day.

Distance of race: 6km

Time taken: 37:15

Average pace per km: 6:13

Total distance for day: 10km

I'm becoming a tad worried about the half marathon on Sunday. I'm not running well at all at the moment:( There is no chance to taper as it will be treated as just part of my training for the marathon. Tomorrow night is track although it probably wouldn't be wise to race the events so I might just treat them as tempo runs. Here's hoping the forecast for storms doesn't come about. It always seems to rain on a Thursday night!

moment!

Happy 99th birthday Canberra!

Speedygeese 'Looping' at Parliament House

Next year we will celebrate another century - Canberra's 100th birthday. Today was a Canberra public holiday to celebrate the 99th year of its birth. The gym had limited hours but I did go to Club Lime at CISAC for the first time. Having been a member of a much smaller gym and last week paying my first visit to Club Lime in Kaleen which is also small, it was just a tad intimidating to enter such an absolutely enormous gym. I managed to follow my chest, back and abs program after a 6min warm up on the rower and 20 push ups. It felt quite strange for a while but I know I will get used to it. Today was exceptionally busy being a holiday. I'm hoping it won't usually be this busy - even parking was at a premium!

Later, after delivering some Avon and Teddy's walk I headed for the speedygeese session at Parliament House. I managed just one loop round Parliament House before it was time to start our session. After our warm up loops we headed for the area beside the oval where we ran an undulating 1km loop as fast as possible followed by a slow 1km loop incorporating one of the fitness trail stations (in my case either push ups on the bars or tricep dips). We repeated the fast loop 3 times and the slow loop twice after our initial test loop. We finished with a warm down loop of PH and I ran an extra loop to make up my distance for the day. It was a really pleasant day today, not too hot or cold, perfect for running.

Total distance: 12km

Ewen scores a century and so do I!

Ewen having achieved 100 runs in 100 days!

speedygeoff and Ewen after "the streak"

Yesterday, Sunday, I drove to Stromlo Forest Park to witness Ewen running his 100th run in 100 consecutive days. Cathy achieved this goal three days ago and Ewen is very close on her tail. Speedygeoff is also on a running streak and is now over 70 runs. Me - I am comfortable and feel more confident of staying relatively injury-free taking one rest day a week. I think it is amazing to be able to run every single day without a break.

Stromlo was lovely. The grass was spongy underfoot and the weather was cloudy, a bit humid but really pleasant for running, especially at the pace I was going! speedyAndrew and speedyLucia ran 4 x 1km intervals at just under or over 4min km pace on the undulating terrain. Ewen, Geoff and I ran their warm down loops in between each km and ran part of the loops slowly while they were running fast. We also ran a full loop at the start and end to make up the distance. Ewen and I ran 12km and Geoff ran a few more after we finished. I don't think I would have done that without company so was very happy with the result and also with the fact that I had the rest of the day free and it was still mid-morning! Thank you boys:)

Total: 12km
Total for week: 100km - yes, another century scored!

Sunshine on my shoulders makes me happy!

At last we had a beautiful day for the start of the Canberra long weekend. It was cool at 7.20am when I started my run but warmed up to a lovely temperature. The lake looked stunning with the balloons floating above it and the trees reflecting in it. I just tried not to look at all the debris that had been washed up because of the storms or the greeny brown colour of the water!

I parked my car at Black Mountain peninsula and ran to the museum and back. I then ran a loop round the peninsula while I was waiting for Jen to arrive to join me for part of my long run.  In this short part of the run I spotted Mel, Liz, Warwick, Robyn, Robbie and lots of other familiar faces out there.

Jen and I ran round the west basin of the lake and on the way we were joined by Richard. Jen ran about 10km with me and Richard 8km of those. They then headed off to their cars to collect their bikes while I continued on to run the wetlands and east basin end of the lake. We saw Robbie twice more. He was either running extremely fast or he was running loops. I think the former is more likely. While the others were running ahead I also stopped for a quick chat with speedygeoff and Craig who were running in the opposite direction. It was fun to see so many people out there running, cycling, walking and generally enjoying the sunshine.

I was up to Molonglo Reach and had run 28km by the time Richard and Jen rode up on their bikes. When we came to the broken and missing section of the path we headed up to the road and did a bit of a detour. At that stage I lost the others again and ran on my own for quite some time before Jen came to ride with me again for the last 5km. Once we reached the ferry terminal I was up to 34km and as there were only 3km left to reach my car I decided to keep running as I felt ok.

The last little bit of the run felt a bit hard as it was uphill but I made it and ran an extra 600m past the car just to round up the kms!

Total distance: 37km

Time taken: 4hours exactly

Average pace per km: 6:30

Calories burned: 2045

We next headed for Lonsdale Street in the city to enjoy a lovely coffee and something to eat at Debacle as the favoured cafe nearby was absolutely overflowing and there were just no spots for us to sit. At Debacle we sat outside in the sunshine. I chose some lovely banana and walnut toast with ricotta and honey - quite delicious!

Later Mr B and I wandered round exhibition houses checking out bathrooms for ideas as we are about to have our ensuite revamped.

Just before dinner I luxuriated in an epsom salts bath at the recommendation of the lovely man who gave me the best massage yesterday - such heaven. Hopefully I will sleep well tonight and manage to go to Stromlo for a gentle run in the morning.

Track before the rain set in (AGAIN)!

Thursday track run

On Thursday I ran a short run with Teddy, just to ensure I had enough distance for the day, before heading off to track at the AIS . The rain had been off and on most of the day and I was watching the weather with trepidation in case track was cancelled again. I arrived in time for a warm up of a couple of loops round the track before the 3000m Pennington at 6pm which was handicapped by age. I was the first starter alongside the very fast Kathy S and the third last finisher in a 'not at all' speedy time!

Distance: 3000m

Time taken: 15:38

Average pace per km: 5:16

Age percentage: 72.9%

At 6.30pm I took part in the 1500m fitness walk. This was also a handicapped event and I started on 6:25.

Distance: 1500m

Time taken: 10:44 (walk)

After that I just ran gently round the track waiting for the last event, the spiral. However rain started falling and soon everyone was running for shelter as it began to pelt down as the sky darkened and the thunder rumbled in the distance. The 4 x 1500m relay was well under way when the race was stopped as the lightning was flashing and the thunder sounded very close. The track at this stage was filling up with water and the poor runners came back to shelter looking like drowned rats. Further track events were cancelled as we headed for hot drinks and supper. I therefore didn't quite reach my required kms for the day. I will just have to make up the extra km over the weekend!

Total distance for day: 10.8km (1.2km short of planned session)

Today (Friday) was my rest day and I started it with the best remedial massage in the world - wonderful pain!

Autumn Winds!

On Sunday it was Cathy's birthday and Mr B and I went to visit her with a gluten free "cat" birthday cake.

Monday - gym and speedygeese

At last the rain stopped and the sun came smiling through in style. It was a gorgeous day which included a gym session, a lovely long walk with Teddy and a speedygeese session.

Today was my very last visit to Club Pink having moved my membership over to Club Lime. I therefore ensured I did a really good workout and covered everything on my plan for upper body work and abs after a warm up on the cross trainer.

It was therefore quite a surprise when at training tonight our main session included a circuit on the grassy west side oval. Yelena and I arrived early enough just to run a couple of kms with speedycoach before the main warm up session. This was fortunate as my program required 11km and we ran fewer kms than usual in the main session as 20 minutes of the session involved exercises and sprints. The five exercise stations were crunches, squats, push-ups, lunges, and calf raises, some of which I had already done in the morning's gym session! We started with one exercise at each station and increased by one each time we repeated.

It was lots of fun and I managed to achieve 10 sets which pleased me after the morning's hard workout.. We finished with a warm down and then I ran a further few kms to make my total distance just 1km short for the day.

Total distance: 11km

Tuesday - Two Runs Day

8.30am - Tuesday Group from Black Mountain Peninsula.

Today's run was from the peninsula to Haig Park. I ran partly with Margaret and mainly with Marilyn and we ran a little detour round Haig Park which was extremely soggy and squelchy underfoot. We celebrated three birthdays today (a 78th, 74th and 72nd) with cake and champagne in plentiful supply!

Total distance: 10km

YCRC Summer Series Run at Acton Ferry Terminal - 6.15pm

I arrived early enough to run 2km as a warm up for the run this afternoon. Although it was flat there was a cross wind going out and a huge puddle of water across the path just before the half way mark which was worse to try to avoid as the grass was muddy, slippery and sloshy. On the return I just ran straight through the puddles. It was quicker, fun and I was muddy anyway. I should have done that on the way out to save a few seconds! I was not last but near the back spot. Everybody seems to be faster than they used to be or am I just slowing down even more?

Distance for race: 5km

Time taken: 27:11

Average pace per km: 5:26

Total distance for day: 17km

Wednesday - Gym and BBQ Stakes Race

9.30am - Gym

This was my first time at Club Lime and I decided to try out the local one in Kaleen. I arrived just in time for a cross training class so decided to try it out just for fun. It turned out to be a very aerobic warm up to music, where I was pretty uncoordinated, followed by a circuit session with lots of stations with a different exercise at each one - a little like Monday's speedygeese session only on a larger scale - 60seconds on each station can seem a long time when you are doing tricep dips, knees ups, kick backs or sit ups as a few examples. The one station where you ran round and round the gym was a pleasant relief! At the end of the session we did abs exercises and stretches.

This was 45minutes of quite hard work and I was a bit worried about the run to follow.

12.20pm - BBQ Stakes

Today, being the first Wednesday in the month, the run was in the opposite direction to usual and the conditions were difficult. This is supposed to be the start of Autumn but oh boy it was cold and windy and quite unpleasant running today. The hills felt steep and the wind was nasty, especially when it was a head wind. There was also lots of muddy puddles and slushy grass on the way and it was really slippery in parts. I had to keep stopping myself from slipping over - not easy at times.

Total distance: 6km (race)

Time taken: 36:20

Average pace per km: 6:01

Total distance for day with warm up and warm down of 3km each: 12km

I ran the warm up with Jen and the warm down with Jen and Richard very slowly!

We did enjoy a great lunch later in Philip at The Chocolate Olive - yummo!

Dessert at Chocolate Olive - half berry cake and half cinnamon apple cake divided by cream!

A much shorter long run today

This morning I met Jen at 8am at Black Mountain Peninsula and we decided to run the Weston Creek Half Marathon course from there as I only had a shortish run scheduled on my easy week. It was really chilly to start and we even wore spray jackets. However, we avoided the rain which started just at the end of my run - so lucky! We ran along the cycle track and veered off towards Woden to the turnaround point for the half where we headed back until we reached 13km where Jen left me and Richard took over to run the last 8km with me back to Black Mountain peninsula. I felt much better in that last 8km and we averaged just over 6min kms whereas earlier we were running nearly 6.5min kms.

We saw quite a few familiar faces out there running and there were also lots of cyclists, everyone out grabbing their exercise before the rain returned in the late morning and continued for the rest of the day.

Total distance: 21km

Time taken: 2hrs 13mins

Average pace per km: 6:21

Calories burned: 1163

Later we met Ewen at the Portrait Gallery for a pretty ordinary coffee and a nice cake. The book shop was an interesting place to browse!

Autumn Showers (or is that floods)!

This area is usually grass - just a little water around today!

Oops, I can't run any further on this path. The water is knee deep at least!

Storm water drain overflowing - this is where Teddy usually has a drink. Today he would be swimming in a very fast flowing stream of water!

The rain continued to bucket down all night long and this morning it was still bleak but the rain had briefly eased to a steady drizzle when I decided to go for my run. We were advised that the track session was cancelled tonight due to the continuous rainfall so it was safer to run while there was a very slight break in the weather. 

I ran down towards Gungahlin but as I reached the tunnel realised I could go no further. I had already been ankle deep in puddles but suddenly the water was up to my calves so I turned back and ran over the road instead of under it. 

I have never seen so much flooding on the road. The water through the tunnel went on well onto the cycle path on the other side and the grass beside the path was flooding with water. The stormwater drains were all overflowing and my shoes were heavy with water as I couldn't avoid the deep puddles on the way. If I ran on the grass it was muddy and soggy and when I ran on the path I kept sinking ankle deep into puddles. It was an interesting run and as I was so wet and muddy anyway I just ran through the puddles splashing and actually quite enjoying myself. I also warmed up and wrapped my spray jacket round my waist. I must admit I got some very strange looks as the rain became heavier and I was laughing!

After a 10minute warm up I ran fartlek intervals as follows: 

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

Then I ran steadily home jumping in puddles!

Total distance: 12km

Time taken: 1hr 14mins

Average pace per km: 6:14

Calories burned: 658

Gee, the hot shower afterwards felt so good and then it was off to a most enjoyable lunch with a friend at Cream in the city.

Sprint marathon relay team finish

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