The Challenge is on....

This morning I woke up for an easy 40mins around the old bootleg run. Seemed like all of the neighbourhood was out for a jog this morning. Very unusual in these parts. Running at recovery pace I made my way up the usual hill when I looked across to my right, on the other side of the hill and there was "Barbie" trying to take me on. So I upped the pace a bit because there's no way that "Barbie" was going to beat me up that hill, recovery run or not!

Anyway I made up the hill just before her, she put in a good fight though. Shortly after we reached the top of the hill she retreated to the "Barbie" mansion. I was glad that she went home to "Ken" because I really wasn't in the mood for a challenge today.

Talking about challenges. I have the official "Go ahead" for the Wobbly Challenge. So the date is set (Sunday 20th November) and I will be running the 10k at the SMC. The time to beat is 49:33mins. Which is WM's recent 10k PB. Bennyr will be joining me on this run and I assume trying for a good hit out before the Central Coast Half. Anyway, it should be fun and I'm really looking forward to it. Still some training to do in the lead up. Thanks for all of your encouraging comments on my Blog.

Program,What program??

Well, I had a really busy weekend. Firstly, starting off on Saturday watching Go Dad playing cricket. I hardly ever go to watch because it usually falls over Go Baby's sleep period during the day. So with him getting a little older and not sleeping so long during the day now, I thought that I would take him out for a look at what Dad get's up to on Saturday's.

It was really interesting! I got to see Go Dad batting, he did really well and made 11 runs. Then he was the opening bowler once they were all out. He took 2 wickets and bowled 12 overs all up. I left a little after he finished his bowling spell. Go Baby had run himself ragged and was having a ball playing with the other kids and pulling all of the stuff out of the players cricket bags saying"Daddy's cricket" all day long. So cute!

Then Sunday came along and I just couldn't get out of bed.(Didn't help that I could hear the rain pitter pattering outside) So back to sleep I went. Then as things happen throughout the day, I just didn't find time to go for a run... Slack I know but I had a nice dinner at the Ettamogah Pub and felt fat and lethargic all night afterwards. So, MR Wobbly you definately had me covered this weekend!

So I set the alarm and got up really early this morning because I thought that I had better still try and fit in a long run regardless of yesterday's laziness. I set off at 5:15am and did a 1hr 50mins around the usual route. I was surprised with how fresh I felt during the run and I'm pretty sure that I kept my pace fairly even throughout the entire run. (Didn't have time to download Gary) I was really happy with physically how I felt this morning, pushing through the 12k slump that I usually get and feeling a lot better for it at the 15k mark onwards.

Now I have totally stuffed up my program, so now I will have to run on a rest day to make up for it. I'm sitting here at work with my skins on under my work pants and I opted for the flatties today. Legs feel good though, I will see how I go tonight. I'm going to check out the gym near home tonight that Blues Buffet goes to. I have been doing some weights at home but somethings you just can't do like you can in the Gym.

3ktt, and a chat!

Started out nice and relaxed on my warmup this morning doing the usual reverse bootleg run 20mins warmup. Except this morning as I was running along I heard this voice yelling out "Go Girl", "Hey are you Go Girl?" this lady, who was out walking asked me. "Yes, that's me" I said. I stopped and chatted for a while and found out that it was Mrs Blues Buffet! Nice to meet you! I haven't met Blues Buffet himself yet but I'm sure to run into him somewhere along the track!

This mornings session was a 3ktt. I have never actually done one of these before and for some reason I was really apprehensive. But once I made it to the baseball diamond and started running I felt fine. Have a look at Gary this morning, he is all over the shop! Must be hard for him to keep up. I certainly didn't scale those fences like it indicates on the picture. I actually did run on the path. I must be getting used to running on the path now because my legs have had no further trouble since last week.

Anyway back to the run, I had been set a Goal of sub 13:45 for today's 3ktt. When I first saw this I thought to myself, yikes! But then sort of prepared myself for it and felt really good about achieving the set goal. Not thinking about what I wasn't going to achieve.Jen_runs has posted about this recently in her Blog.

I made it in 13:20.
splits went like this:
4:21
4:32
4:28

I was really happy that I had made it in less than my goal time and jogged back home in a happy mood. Now I find out that Mr WM has been out doing some speed work too so I need to make sure that he eats more of this and doesn't do too much of this.

Since starting my new training program and healthy eating plan I have lost 4kilos. I think I will stick to this combination for a while it seems to be working for me well.

50mins...sort of!

Went out this afternoon for what was supposed to be a 50min run but turned into a 44 min run instead. I just didn't want to go up that last huge hill before my big session planned for tomorrow! So, 44 mins it was and I am happy with that. I didn't run any slower than 5.3min/km pace so I was happy with that too.

I also celebrated overtaking gorilla man with his west tigers singlet on grunting and groaning along the track. I felt like I had a much lighter cargo load this afternoon. I will have to check in to the digital weight and balance device tonight. I'm all pumped for tomorrow's run now!!

100m sprints, Jog recovery

Well, yesterday's session was really tough! I had 20 mins warmup jog stretches and then 15mins of 100m sprints with 50m jog recovery. Very hard!

I didn't help myself much by chosing to run on the new oval near home. The ground was very uneven and I found that my footing was slipping as the grass seemed to be smooth and I really couldn't get anygrip under my feet. It will be a great little spot to run once they put the final top dressing on it and level it out a bit. I guess that's why they have it all fenced off still. (Naughty Go Girl) I really shouldn't have been in there. Next time I will probably go to the Baseball diamonds as they are a much harder and even surface to run on.

I was absolutely stuffed at the end and I jogged over to the school to pick up
Go Aussie and he was too tired to carry his school bag so I carried his bag and jogged home while he rode his bike. Then I jogged with the pram down to the daycare centre and picked up Go Baby and jogged back home. I left Gary on the whole time just to see how far I had run in total and it ended up being about 11k all up.

Looks like I might have a tentative date for the
Wobbly Man Challenge!. I will have to try and fit it into my current program and I will only do it at that time if it doesn't compromise my Central Coast Half Training.

Sleep: What sleep?? Go Dad has just recently been diagnosed with RLS and his kicking is at an all time best at the moment so I've been doing some kicking of my own into the spare bed!! Hopefully the new medication will help.

40mins easy run

Last night I ventured out for an easy 40 mins recovery run. The calves were a bit tight in the beginning but losened up after a couple of k's. The wind was really strong and a bit off putting in parts. I felt like I was running backwards for a while there.

I like recovery runs because they are always no pressure runs. I am finding with the long runs getting longer so are my recovery runs the following day.

I didn't manage to get out again this morning, my sleep has been interupted the last couple of nights and I am hopeless in the morning, especially if I have had a bad nights sleep. So the plan is to go off to the track today straight after work.

Sleepy Sunday

Didn't quiet make it out of Bed in time for my normal Sunday Long run...So I managed to get out later in the afternoon instead.

It was probably better, because it was slightly cooler and the breeze was lovely. Today's goal was run for 1hr 40 mins at easy pace. I managed to do 1hr 45mins and ran 18.5km. Felt really good in the first part until I got to about 7-8km. Then I felt like a nice big cold drink, which I didn't have. My legs were unusually sore during the first half of this run. Probably some residual soreness from the 1k Intervals on Friday.

The last half of the run went ok but I started to get really tired towards the 15km mark but tried to maintain close to 5.2km pace for the last 3k's. Got home did some stretches and slammed down some gatorade. Had a nice relaxing shower and put my skins on. I decided to sleep in them last night and I am totally amazed that I do not have a single ache in my legs at all today! Not even any shin pain which I normally get after the longer runs. I should be wearing them more often for recovery.

Fun Friday

Out nice and early this morning despite not getting to bed until after midnight last night.

The program told me I had to do 4x 1k intervals with 1 min standing recovery and the goal was sub 4:30. Well this was going to be interesting because the last time I did 1k Intervals my times were no way near that! They were more like 4:50's. So I did the usual warm up 15mins jog to the baseball diamond where I had decided to my 1k Intervals because I knew that the track was exactly 500m so 2 laps around would do just fine. It's about the flattest stretch that I could find although there is a killer little hill just after the 500m mark. A few stretches and then got straight into it.

Set out felling really good. And I felt pretty good all of the way through. Except when I couldn't breath, felt sick and had the headspins! All pretty normal I guess.

Intervals went like this:

4:26
4:19
4:26
4:18

I was very happy with my times and it's good when you can actually see some improvement happening for all of the hard work that you put in. So now I'm in a really good mood and yes, I ran in the rain.

Now, on to the subject of MR Wobbly Man. He has dared me to beat his recent 10k PB of 49:30.
Can't pass up a dare like that now can I? Standby WM, I love a challenge!!!

Go Artie Girl

This is my very first attempt to paint. I actually saw this design on a painting in Freedom or Ikea or one of those shops and it was selling for about $199. So I decided to have a go at painting it myself. It didn't turn out exactly as the one in the store but It still matches my decor and new doona cover.

I'm going to attempt something for my family room next. I just need to find a picture or design that I like and then I will be right.

This mornings run was a little wet but not raining during the run. I had a 40min run on the program this morning and the problem with getting faster on your "normal" run is that you have to find more road to make up the time. So silly me picks the longest hardest Hill in the district and proceeds to run up it. I felt great this morning and in fact I could have done a light run yesterday but stuck to the program and had a rest.

I have been thinking about having a go at another 10k this year. I would really like to get under 50mins before the end of this year. There is a 10k in November with the SMC so I might have a crack at that and see how I go.

Tagged by Minersrun...

Ok, I have been tagged too!

The rules are:
1. Go into your archives.
2. Find your 23rd post.
3. Find the fifth sentence (or the closest one to it)
4. Post the text of your sentence in your blog along with these rules.
5. Tag five other people.

This is what I had posted:

"I felt good because I was actually running up the hill with the group this time, not like last time when they all over took me and I shuffled up by myself and lost everyone.(I think that the track work is actually paying off)! "

I was talking about running with my local Joggers group and how when I had first started with them I could't keep up with the group especially on the hills. I actually got lost a few times in the beginning.

So now I tag:

TA and the Gnome
Run Dave
Stuart
2P
Spud

Something new......

My new shoes turned up yesterday and I am very happy with my new purchase. They are not running shoes but more of an outdoor hiking sort of sandal type shoe. They are soooo comfy. I will get heaps of use out of these over Christmas as we are planning a few 4WD trips.

These retail in Australia for $299 at Paddy Palin. Which is just ridiculous. I managed to scour the net and got them on special from the US and cost me 1/3 the price even after postage. Go Dad is very jealous as they didn't have his size and he had to get last years model instead. Not as nice as mine. (That's what he gets for having such a big foot)

Now on to things of the running type! This morning I fell out of bed not really in the mood to do anything but sleep. Finally got going and set out for my 6x500m with 1min SR. With some slight shin pain still evident during the warmup I decided to do some extra stretches before starting the reps.

Reps went like this 6x500m:
2:10
2:07
2:05
2:05
2:05
2:06

I was pretty happy with my consistancy considering I didn't know my times until I returned home and downloaded Gary. I thought that something had gone wrong when I had ran 3 consecutive reps at exactly the same pace. It was another toughy for me and the shin pain was slightly impeding my ability to run at full capacity.

I am feeling much lighter on my feet now though since dropping a few extra kilos, it definately makes a difference more so on the long runs I think.

The rabbit run

Had some real shin problems after last Friday's session. I have decided that the faster sessions need to be done on the softer surfaces from now on. The road is not doing my shins any favours at all.

After my rest day on Saturday I woke up early for my Sunday long run. (1hr 40mins) This week's goal the same as last week was just to spend time on my feet.Not worrying about distance or pace. I feel really comfortable doing this sort of run. Finally I'm learning to go out easy and build up. I did this quiet well today. Even though my pace is not quiet up there yet, I'm slowly chipping away and feeling alot stronger for longer.

My shins were still a little sore this morning but only slightly for the first few k's then were ok. I can definately feel them now though. Some voltaren and ice packs have been applied and hopefully they won't give me too much grief.

During the run itself I felt great today. The weather was just perfect! Overcast, slightly cool and not a breath of wind. The sky was black though and rain was imminent . During the run I spotted a huge rabbit in one of the fields. I couldn't believe how quick they are. At first I thought it was a dog (I seem to have this thing with dogs lately) but no, it was just a massive rabbit. He will have no home soon as the housing estate is going up so quickly and my nice quiet run will soon be full of traffic and houses.

I had a really good run down what I call my "favourite stretch of road". I love this part of my run because it is slightly down hill and by the time I get to it, I 'm usually feeling good. I always try to stretch it out a bit and pick up the pace and just enjoy the feeling of "running."

Picked up the pace in the middle part of the run and saved my fastest two km's till the end. I'm learning , slowly and hopefully I can do this during my next race which will be: "The Central Coast Half"

Friday's 4x4mins Efforts

Friday morning I woke up early so that I could get out for my planned training session. I did the usual 15 mins warmup run but in reverse today. Not as many hills on this stretch and a change of scenery is always interesting. I'm also trying to find somewhere flat enough to run a 3ktt coming up on my program soon. The flattest part that I can find around here goes for approx 1.5km and that still has a slight incline in areas.

So after the warmup and a few stretches I started my 2min effort out turn around and 2min effort back x 4. Felt good on the first one, average on the second and the last two I just pushed myself to the point of feeling nauseas.

15 mins jog back home some abs and push ups to finish it all off. No dog drama's today but alot more runners / walkers around since the warmer weather.

Go Dad's Bonsai's....

Man's best friend and a 40 min run..

I'm not having much luck in the dog department lately. This mornings run was going really well until this dog, no lead, no owner came up to me and thought that it would be fun to run along beside me. He was a rather old (cute) Black Labrador (fat too) who had obviously escaped from his yard and was out for a play. He ran with me for about 500m at my pace (5min/km) at this stage. The next bit was a hill so I decided to speed up and give the old fella a run for his money. Before we had reached the top of the hill he had stopped, reduced to a walk. I looked back when I had reached the top of the hill and he was just sitting down on the side of the road panting.

I continued on with the run and felt pretty good. The speedwork session from the other night made me feel a little sore in the shins but nothing too bad. I felt a bit faster this morning, glad that my old form (or lack of it) was slowly returning.

On my way back home the old Black dog appeared again but this time just walked past me with his nose in the air. I don't think he wanted to play anymore.

PS: Happy Birthday PLU!!!!

30 seconds on / 30 seconds off...

I had a really good run tonight! I felt great in the warm up, did a few stretches then launched into my 30secs fast / 30secs jog routine that was supposed to be for 15mins.

I sort of got lost in the whole speeding up and slowing down thing and really started to enjoy the session. I wasn't really counting the laps or taking much notice of the elapsed time. All I knew was at the end I was buggered. A few more stretches then ran back home, another 15 mins.

Once I returned home and downloaded Gary, I then realised that I had run 60 laps=30 mins of 30 secs on/ 30 secs off. OOOps! That wasn't on the program. Oh well, lucky it's rest day tomorrow. Now, where's my dinner?.....

Monday's Meander

Up early this morning for an easy 30mins. Ended up doing about 35mins all up. I surprised how fresh I felt this morning even after yesteday's long run.

I made sure that I put in a good effort to stretch after the long run so it really made a difference to how I felt today.

Backing up for some weights and abs and a walk tonight.

Sunday's stroll

Went out this afternoon for my Sunday long run. My goal for today was just to run for 1hr and 20mins. Although quiet warm the wind was blowing a gale, like else where by the looks of it. The wind kept me rather cool but made it difficult in the unsheltered areas.

During my run, I again encountered another dog that just ran up to me and started to nip at my feet. It's very annoying. I don't understand why people in buit up areas have to let their dogs off the leash. Don't get me wrong, I like dogs but they should be on the leash especially when other people are around.

I managed to get through my 1hr 20mins run and I felt pretty good. My main goal at the moment is to build up endurance that is why I haven't been focusing too much on pace or distances. It was actually nice to just look at the watch and see how much time I had left to run.

Speedy Friday

I had speedwork on my program today. Couldn't get out this morning because the boys went to Bathurst for the Day, early! So I went out for my programmed session this afternoon.

First up it was a 15 min jog warm up followed by 6 x 80m sprints with some stretches. Followed by 3 x 2 mins out and back with 45 sec sr. Then it was the 15min jog back home.

This was a pretty tough session but I felt pretty good after my lack of body enthusiasm run yesterday.

Program says rest day tomorrow so I might just go for a nice long walk instead. Cricket day, all day tomorrow.

Thurday's 40min easy / not so easy

This mornings run has left me baffled. I woke up really early because our cat who is never in side the house area at night, was "meowing" at my face at 5am.

Got up , got ready and set Gary up for nice easy 40mins. The run started out pretty well then I felt so lethargic, tired , dizzy and my legs were so heavy. (I had a rest day yesterday but I went for a 3k walk last night.) So I hadn't overdone it or anything. I was sweating soooooo much I thought that the Hawkesbury River had just broke the banks and dumped itself on my clothes and head.

Perhaps the return to speedwork has really taken it out of me. I have another session planned for tomorrow. I have had a few very stressful days at work this week so I'm going to have a spa and relax tonight!

Monday/Tuesday Updates

Monday was a lazy 30 mins recovery jog. This morning I ran a 15 min warmup. 6 x 80m reps at 70% effort. 6 x 1 min point A-B-A etc.....Felt very lethargic through the entire session. Felt really good after though.

Sunday long run

Last night I took my first step towards building up my long runs again. My program had me doing a 50min run at an easy pace. It felt great to be out running in some warmer weather.

I felt really fresh in the beginning of the run, like I was about to die in the middle then not too bad at the end. I am slowly working on building my endurance and consistantly doing a long run every Sunday. So far the new program is working well, no niggles or foot soreness. (touch wood)

The boys are off riding the motorbikes today so I opted for the retail therapy public holiday jaunt. Some new summer running gear could be on the cards today!