42km achieved! Race Report
Well I hoped to finish my 42k in a time between 5 and 5.5 hours and I just scraped through with 5:27:39.
The first three hours I felt comfortable, happy & elated. I worked hard to stay focused and to be aware of the beautiful city around me, to be grateful for the superb weather, and concentrated on the logistics of my pace and not expending too much effort! At the 21km mark I was right on track for a finish of 5:10 and feeling strong.
At around 24km I felt my pace decline and the struggle start to begin. I knew I would have to walk eventually and started bargaining with myself over what that might entail, what I could still feel proud of and what I would feel disappointed by.
At 26km I tested a short power walk. From there up until about 30km I alternated 2 minutes running and 2 minutes power walking. By now it was a real struggle. Mentally I was struggling to compute when I had taken my last energy gel and when it was time for the next one.
I was really encouraged that I was able to keep walking so fast though. I was passing a lot of strong, fit looking people who were walking slowly. I kept looking for km markers to see what my pace was, I felt right on a precipice.... I kept telling myself it was still possible to make it in under 5:30. My heart rate was elevated above the level I had been running at in the first half, just walking.
Up until this point I had really maintained my goal of keeping happy, having a smile on my face, saying thank you and hello to spectactors and volunteers. There wasn't too much more of that from here on out until the very end!
At 32km I passed an older runner wearing a spartan marathon t shirt and then he passed me, and then I passed him. When it looked like I had passed him for the final time I told him we could race each other, and we started power walking together pulling each other forward. We kept that going for another 5km. This was his 31st Melbourne Marathon, can you imagine! He really kept me fighting and when we separated at 37km, I focused every single ounce of energy I had on beating the clock at 5:30.
At 40km I felt myself choke up with emotion and it was so very hard to keep moving, even with so little left to go. I kept myself moving by thinking of the clock. I tested out my legs with a little jog. I only made it about 50 metres but I hoped I had what I needed to run the last 400m around the G. When it came to the last km I could hear music coming from the G. I could also see a big blur of orange, the finished cantoo group, up ahead. I wanted them to see me run in but it was more than I thought I had left.. could I do it? I decided I could and started running, very slowly and gingerly. When I passed the cantooers screaming my name and giving me high fives I was so choked up with tears, and then Lyn the director of CanToo came out and ran with me to the entrance of the G. I didn't have time to stop but I took a few deep breaths to get the emotion off my face. I wanted to run around the G with a big smile and take it all in.
My legs had other ideas. I kept a smile on my face but I barely noticed where I was or what I was doing, I had to really focus on counting in my head to keep running. I managed to kick up the pace at the very end, I was so stoked.
Finishing was incredibly overwhelming! I have been incredibly sore since, waking up all during the night Sunday in pain. I am still very sore in my abdominals and a bit queasy, and very sore in the legs especially my quadriceps.
But so happy to have achieved my goal!
Sponsorship - Over $3800 raised for Cure Cancer Australia
I am absolutely stoked that with your generous support we have raised over $3800. I have three weeks left to fundraise and will keep striving towards my goal of $5000. The Melbourne Marathon group of marathoners, half marathoners and 10kers have raised over $100,000 so we have funded more than one year of cancer research, it's a terrific accomplishment.
Tuesday, October 13, 2009
Monday, October 12, 2009
I did it!
Yesterday I completed 42.2k of the Melbourne Marathon in about 5:27 (official times to come).
Full race report later today, I am stoked!
Full race report later today, I am stoked!
Saturday, September 5, 2009
Thursday, September 3, 2009
Good times.
this week has been terrific. Great run Monday, great yoga session Tuesday, great CanToo session last night, and great easy run today.
Saturday is my first time back at a Can Too long run, after having missed a few (and only partially made them up in my own training).
It's a 32k, with my longest to date being 22k. Luckily I've had a few around the 22k mark, and my relatively fresh legs will help a great deal. Proportionately it's pretty similar to when I did the half marathon when my longest prior run was the 14.1k run for the kids, plus
my legs are relatively fresh
I am not injured
I'm well hydrated and rested
I'm no longer tired all the time now I've been taking two iron tablets a day
Plus, I've rescheduled my upcoming Perth trip to Feb next year. I had been stressing out big time of how to fit my training and rest requirements in with it!
And the biggest thing of all, is the cloud of anxiety that was shrouding me for about a month seems to have lifted. I have remember that I undertook this whole marathon caper just wanting to finish, and have fun with it!
Last night at training i aimed to stay happy and keep a smile on my face. That was my approach to the half marathon and it really helped me feel the joy.
So, this Saturday, the 32k, I'm approaching it just like I did the half marathon, which is exactly how I intend to approach the full marathon - it's longer than I've ever run before, I expect it to be a challenge, but my goals are to manage the effort, find the joy, enjoy the process, and if at all possible, negative split! And that's all that matters, the time is completely irrelevant.
I've been knocking back a lot of invites to things citing my marathon training but have decided to skip the Saturday recovery run in a week and a half (between the 32 and the 35) so I can go to a bucks night the night before (without stressing about how it will affect me the next day).
This frees me up to do the start to finish series which is 3 8k runs over spring - Sept, Oct & Nov http://www.starttofinish.com.au/default.aspx?s=eventdisplay&id=687
I'll do the first of them on the weekend where I'm missing that Saturday run.
It's so nice not to be feeling as anxious as I was! I expect I'll be hurting Saturday afternoon, so good to have had a bit of an emotional pick me up.
Saturday is my first time back at a Can Too long run, after having missed a few (and only partially made them up in my own training).
It's a 32k, with my longest to date being 22k. Luckily I've had a few around the 22k mark, and my relatively fresh legs will help a great deal. Proportionately it's pretty similar to when I did the half marathon when my longest prior run was the 14.1k run for the kids, plus
my legs are relatively fresh
I am not injured
I'm well hydrated and rested
I'm no longer tired all the time now I've been taking two iron tablets a day
Plus, I've rescheduled my upcoming Perth trip to Feb next year. I had been stressing out big time of how to fit my training and rest requirements in with it!
And the biggest thing of all, is the cloud of anxiety that was shrouding me for about a month seems to have lifted. I have remember that I undertook this whole marathon caper just wanting to finish, and have fun with it!
Last night at training i aimed to stay happy and keep a smile on my face. That was my approach to the half marathon and it really helped me feel the joy.
So, this Saturday, the 32k, I'm approaching it just like I did the half marathon, which is exactly how I intend to approach the full marathon - it's longer than I've ever run before, I expect it to be a challenge, but my goals are to manage the effort, find the joy, enjoy the process, and if at all possible, negative split! And that's all that matters, the time is completely irrelevant.
I've been knocking back a lot of invites to things citing my marathon training but have decided to skip the Saturday recovery run in a week and a half (between the 32 and the 35) so I can go to a bucks night the night before (without stressing about how it will affect me the next day).
This frees me up to do the start to finish series which is 3 8k runs over spring - Sept, Oct & Nov http://www.starttofinish.com.au/default.aspx?s=eventdisplay&id=687
I'll do the first of them on the weekend where I'm missing that Saturday run.
It's so nice not to be feeling as anxious as I was! I expect I'll be hurting Saturday afternoon, so good to have had a bit of an emotional pick me up.
Monday, August 31, 2009
Long time, no post.
Hi All,
Quick update, I've had a crazy few weeks and a very disrupted training schedule, more lows than highs.. Some physical, some psychological, and some logistical.
But, there's just under six weeks to go now, and as of right now I'm feeling excited and positive to face the challenge ahead and make the most of the time that is remaining.
Fundraising wise with the remaining chocolate to sell I'll be at about $3000. I haven't wanted to do another fundraising push until my long runs are back on track, which will be the case, I'm quite positive, after this Saturday, but I also feel good that I have a full four weeks after the marathon where I can focus my energy on raising whatever is left.
This is a quick post to break the not-posting block, so I'll see you again later this week.
Quick update, I've had a crazy few weeks and a very disrupted training schedule, more lows than highs.. Some physical, some psychological, and some logistical.
But, there's just under six weeks to go now, and as of right now I'm feeling excited and positive to face the challenge ahead and make the most of the time that is remaining.
Fundraising wise with the remaining chocolate to sell I'll be at about $3000. I haven't wanted to do another fundraising push until my long runs are back on track, which will be the case, I'm quite positive, after this Saturday, but I also feel good that I have a full four weeks after the marathon where I can focus my energy on raising whatever is left.
This is a quick post to break the not-posting block, so I'll see you again later this week.
Sunday, August 9, 2009
City to Surf excitement
I'm excited about the city to surf now.. there's so many people here at the hostel doing it, it's really exciting! I've had my breaky, I'm hydrating, I'm just about to pop into the shower.
Was just doing a little online research about joining a boot camp for a few weeks to beef up the core strength and cross training in support of the marathon training (given the circus thing didn't quite work out). I'd do it at flagstaff gardens three days a week which would fit in around my three programmed runs (one alone, two with cantoo) and yoga... So I'd only have one workout to motivate myself individually for, and it'd also work me towards my goal of getting up earlier in the morning.. hmmm options options!!
Ok, loving you my dear reader, looking forward to today! can't wait to see bondi! xx
Was just doing a little online research about joining a boot camp for a few weeks to beef up the core strength and cross training in support of the marathon training (given the circus thing didn't quite work out). I'd do it at flagstaff gardens three days a week which would fit in around my three programmed runs (one alone, two with cantoo) and yoga... So I'd only have one workout to motivate myself individually for, and it'd also work me towards my goal of getting up earlier in the morning.. hmmm options options!!
Ok, loving you my dear reader, looking forward to today! can't wait to see bondi! xx
Saturday, August 8, 2009
City to Surf Tomorrow, brief mention of 5k disappointment
It's Saturday night and I'm at the youth hostel in Sydney.
Tomorrow is the city to surf and I'm downloading podcasts and ripping my two new cds by chairlift and the hilltop hoods to load up the ipod shuffle with listening material for tomorrow.
After a few days walking around Sydney I am recquainted with how hilly it is, tomorrow is going to be a challenging hilly course. However - I have run far greater distances in the past, and If I approach it just as a training run it should be an interesting and fun cultural experience (It's 75,000 runners, the largest fun run in the world, and it ends at Bondi Beach which I've never been to before).. I will try to remember to chill out and manage the moment (hence loading up the ipod, definitely not a run where I want to rely on breath association as the only tool to get me through).
Disappointingly, when I bolted out the house on Thursday morning I forgot to pack my cantoo singlet that I'd worn to training and then washed the night before. So I will be running without my cantoo identification, and hence without all the support and cameraderie a CanToo singlet generates! I will still go and say hello to the cantoo guys after the race, you can't stop me.. and at least I've got my shoelaces!
I think it's going to be pretty warm but I'll wear my addidas running tights since I can stuff some cash in the back pocket to head out for breakfast afterwards (If I can.. I'm sure Bondi will be a madhouse).
I'm pretty exhausted right now and a bit dehydrated. The last two days I spent wandering around Sydney and taking in the glorious sunshine, but haven't taken the best care of my hydration needs. I didn't exactly rest the past two days but I didn't train either, my legs aren't fresh but they don't feel like they're about to fall off.
Thursday morning though when I first got here I went for a run up to the Botanic Gardens and then spent an hour giving myself a personal training session, lots of repeated short bursts of activity like sprints and running up stairs and ab work. It was actually great fun and a type of workout I'd like to do more of in the future - very sore Friday though!
I was in part trying to appease for my very disappointing 5k run on Wednesday. I worked hard, had the heart rate about where I wanted it, and managed to just stay in control.. Conditions that I hoped would result in an improvement on the last 5k when I went too hard, had no control, but almost broke 30 mins - this time it was 31 mins something and I was really quite down about it.
But tonight that's not on my mind at all, I just want to get some hydration in me, get the ipod loaded and then get some rest, and get my gear ready for the morning! It's a 9 oclock start and apparently the back of the pack won't start until after 9:30 or perhaps even closer to 10, so I don't need an early start which is quite nice! I will probably shower tonight so tomorrow morning I can get up, eat a light breakfast (not an option on those 7am starts), and head out the door just before 9.
Tomorrow is the city to surf and I'm downloading podcasts and ripping my two new cds by chairlift and the hilltop hoods to load up the ipod shuffle with listening material for tomorrow.
After a few days walking around Sydney I am recquainted with how hilly it is, tomorrow is going to be a challenging hilly course. However - I have run far greater distances in the past, and If I approach it just as a training run it should be an interesting and fun cultural experience (It's 75,000 runners, the largest fun run in the world, and it ends at Bondi Beach which I've never been to before).. I will try to remember to chill out and manage the moment (hence loading up the ipod, definitely not a run where I want to rely on breath association as the only tool to get me through).
Disappointingly, when I bolted out the house on Thursday morning I forgot to pack my cantoo singlet that I'd worn to training and then washed the night before. So I will be running without my cantoo identification, and hence without all the support and cameraderie a CanToo singlet generates! I will still go and say hello to the cantoo guys after the race, you can't stop me.. and at least I've got my shoelaces!
I think it's going to be pretty warm but I'll wear my addidas running tights since I can stuff some cash in the back pocket to head out for breakfast afterwards (If I can.. I'm sure Bondi will be a madhouse).
I'm pretty exhausted right now and a bit dehydrated. The last two days I spent wandering around Sydney and taking in the glorious sunshine, but haven't taken the best care of my hydration needs. I didn't exactly rest the past two days but I didn't train either, my legs aren't fresh but they don't feel like they're about to fall off.
Thursday morning though when I first got here I went for a run up to the Botanic Gardens and then spent an hour giving myself a personal training session, lots of repeated short bursts of activity like sprints and running up stairs and ab work. It was actually great fun and a type of workout I'd like to do more of in the future - very sore Friday though!
I was in part trying to appease for my very disappointing 5k run on Wednesday. I worked hard, had the heart rate about where I wanted it, and managed to just stay in control.. Conditions that I hoped would result in an improvement on the last 5k when I went too hard, had no control, but almost broke 30 mins - this time it was 31 mins something and I was really quite down about it.
But tonight that's not on my mind at all, I just want to get some hydration in me, get the ipod loaded and then get some rest, and get my gear ready for the morning! It's a 9 oclock start and apparently the back of the pack won't start until after 9:30 or perhaps even closer to 10, so I don't need an early start which is quite nice! I will probably shower tonight so tomorrow morning I can get up, eat a light breakfast (not an option on those 7am starts), and head out the door just before 9.
Wednesday, August 5, 2009
5K Time Trial Tonight
Not as optimistic as I'd hoped to be about a good time tonight at our third 5k time trial.
I was hoping for well controlled run with a time under 30 minutes. Last time I did 30:12 but went out too fast and then had nothing left at the end and even stopped several times.
But, I have been eating too much food and am feeling fat and blurgh, to be quite honest, so I will just give it a red hot go at keeping control of my pace and see what arises!
After the time trial I'm off to Sydney for a few days to chill out and do city to surf. should be good!
I was hoping for well controlled run with a time under 30 minutes. Last time I did 30:12 but went out too fast and then had nothing left at the end and even stopped several times.
But, I have been eating too much food and am feeling fat and blurgh, to be quite honest, so I will just give it a red hot go at keeping control of my pace and see what arises!
After the time trial I'm off to Sydney for a few days to chill out and do city to surf. should be good!
Tuesday, August 4, 2009
The Team! and update.
Here is a photo that was taken at training on Saturday morning, before we headed out for our 22km run.
I haven't run since then, my foot and back are feeling fine and rested. I was intending to run yesterday but was a bit sniffly and took the day off, unless I skip philosophy class tonight to do some training (which is tempting to be honest, I'm in a strange mood right now), I will be totally fresh and rested for 5k time trial tomorrow night (perhaps slightly too rested)
After that I'm off to Sydney, I don't have many plans while I'm there other than the city to surf, which I'm just doing as a training run and a bit of fun, so will hopefully be training every day I'm there.
I haven't run since then, my foot and back are feeling fine and rested. I was intending to run yesterday but was a bit sniffly and took the day off, unless I skip philosophy class tonight to do some training (which is tempting to be honest, I'm in a strange mood right now), I will be totally fresh and rested for 5k time trial tomorrow night (perhaps slightly too rested)
After that I'm off to Sydney, I don't have many plans while I'm there other than the city to surf, which I'm just doing as a training run and a bit of fun, so will hopefully be training every day I'm there.
Saturday, August 1, 2009
beyond the marathon lee still can too
as you may know I have some time off later in the year to look forward to, i'm off to bali for 10 nights at the end of nov / early dec (including my 28th birthday!). I plan to have lots of lee taylor time and lots of yoga time!
I am also thinking about joining a 'Bali Bootcamp' for 5 of the nights, with two workout sessions a day. There is so much I want to achieve with my physical condition, and I think being away and not having to juggle all my other commitments is a good way to focus on this.
One of the things I most want to be in good condition for is my other trip. Mid Dec I leave to spend three weeks in Nepal and then a week in Thailand. During the Nepal time I am spending two weeks on an Intrepid adventure tour. There will be a five day trek and other smaller treks plus a day spent white water rafting. It will be freezing at nights, warm during the day, physically and emotionally challenging and should also be spiritually very rewarding. I can't wait to see Nepal it seems like such an incredibly beautiful place.
ciao for now xx
I am also thinking about joining a 'Bali Bootcamp' for 5 of the nights, with two workout sessions a day. There is so much I want to achieve with my physical condition, and I think being away and not having to juggle all my other commitments is a good way to focus on this.
One of the things I most want to be in good condition for is my other trip. Mid Dec I leave to spend three weeks in Nepal and then a week in Thailand. During the Nepal time I am spending two weeks on an Intrepid adventure tour. There will be a five day trek and other smaller treks plus a day spent white water rafting. It will be freezing at nights, warm during the day, physically and emotionally challenging and should also be spiritually very rewarding. I can't wait to see Nepal it seems like such an incredibly beautiful place.
ciao for now xx
22Km report, plus wednesdays speedwork
Wednesday night I managed my sub 6 min Ks - doing 5:50, 5:48: 5:49, 5:44, and 5:29. I was really stoked to achieve so much consistency on the first four and be able to lift it up a notch for the final repeat.
Thursday I took a half an hour easy run at lunchtime and checked out the turnaround point for saturday.
I managed to get plenty of sleep for wed, thurs, and fri nights which really helped me when it came to getting out of bed at 6am Saturday morning.
The 22k run took me about 2:33, I negative splitted by just over a minute and beat my half marathon time, so I'm pleased. It was my longest run to date and after being a bit all over the place the last few weeks I was a little worried, but catching up on sleep this week has really put me out ahead and I was able to run without struggle the whole way and pick it up a little, but not a lot, on the way home.
I did walk up anderson st hill on the way back. I started shuffling up it, little steps, keeping my heart rate constant, and then I thought "bugger this" and walked up it, taking big strides and getting the circulation pumping.
I didn't walk any other time though, and I started jogging again as soon as practical, near the top of the hill where there is still an incline but it is less dramatic.
During the long run I wore my hydration pack and used my gels at 45 min intervals. No dramas internally from the fuel and hydration, but I did have some uncomfortable tightness in my back from the hydration pack, not keen. I think practicing with it on my shorter runs could be a good idea.
I am keen before the next long run (which is a fortnight away, due to city to surf in sydney next weekend) to have a go at making my own race fuel, gels or bars, and just take gels as a backup - watch this space for an update!
Though I finished quite strongly and comfortably, I feel shattered now. I am sore in my right foot (on top of the foot, near the toes, in an area I had pain earlier in the year that I was worried was a stress fracture at the time). I am staying chilled about it and rested with my legs against a wall at home after my hot shower which felt good. I'm just going to take it as easy as possible this weekend and be off my feet as much as possible - avoiding my typical frantic weekend behaviour basically.
I'm also a bit sore in my left calf but it doesn't feel like a big deal. I am off to the movies this afternoon and dinner with friends tonight, but have an easy day planned tomorrow and will hopefully get a little relaxation time in the pool later.
I ran twenty two kilometres today! I did well on my splits on Wednesday night! I got enough sleep this week!
And sold my house, and (I think) passed my last exam for my grad cert!
So, good times. I am proud of my efforts.
Tired... but proud.
It's wonderful at the moment that because of the condition I'm in (ie, not great!) any training leads to some improvement. That's the positive way to look at it!
But I'm again reminded, if I could do a bit better on the nutrition over the next 10 weeks, keep up the good work on the sleep front, and keep working on my strength building, well those things will all help tremendously!
I leave for Sydney on thursday after the 5k time trial Wed night so hopefully a bit of time away will give me a chance to eat well, rest well, keep the stress levels low.
It's crazy to think that in 10 weeks it will be the day before the marathon. 10 weeks! I am happy with how things are progressing. It doesn't totally match my expectations - I had been expecting it to get easier all the time and for the weight to fall off. What can I say, I'm an optimist! But it's the optimism that gets me into the place to do the difficult things, so for that, I am greatful. It is true that I need to spend a bit more time enjoying the present moment rather than giving all my attention to comparing the present to an imaginary optimal present, or living in the future.. But it's all coming along..
Thursday I took a half an hour easy run at lunchtime and checked out the turnaround point for saturday.
I managed to get plenty of sleep for wed, thurs, and fri nights which really helped me when it came to getting out of bed at 6am Saturday morning.
The 22k run took me about 2:33, I negative splitted by just over a minute and beat my half marathon time, so I'm pleased. It was my longest run to date and after being a bit all over the place the last few weeks I was a little worried, but catching up on sleep this week has really put me out ahead and I was able to run without struggle the whole way and pick it up a little, but not a lot, on the way home.
I did walk up anderson st hill on the way back. I started shuffling up it, little steps, keeping my heart rate constant, and then I thought "bugger this" and walked up it, taking big strides and getting the circulation pumping.
I didn't walk any other time though, and I started jogging again as soon as practical, near the top of the hill where there is still an incline but it is less dramatic.
During the long run I wore my hydration pack and used my gels at 45 min intervals. No dramas internally from the fuel and hydration, but I did have some uncomfortable tightness in my back from the hydration pack, not keen. I think practicing with it on my shorter runs could be a good idea.
I am keen before the next long run (which is a fortnight away, due to city to surf in sydney next weekend) to have a go at making my own race fuel, gels or bars, and just take gels as a backup - watch this space for an update!
Though I finished quite strongly and comfortably, I feel shattered now. I am sore in my right foot (on top of the foot, near the toes, in an area I had pain earlier in the year that I was worried was a stress fracture at the time). I am staying chilled about it and rested with my legs against a wall at home after my hot shower which felt good. I'm just going to take it as easy as possible this weekend and be off my feet as much as possible - avoiding my typical frantic weekend behaviour basically.
I'm also a bit sore in my left calf but it doesn't feel like a big deal. I am off to the movies this afternoon and dinner with friends tonight, but have an easy day planned tomorrow and will hopefully get a little relaxation time in the pool later.
I ran twenty two kilometres today! I did well on my splits on Wednesday night! I got enough sleep this week!
And sold my house, and (I think) passed my last exam for my grad cert!
So, good times. I am proud of my efforts.
Tired... but proud.
It's wonderful at the moment that because of the condition I'm in (ie, not great!) any training leads to some improvement. That's the positive way to look at it!
But I'm again reminded, if I could do a bit better on the nutrition over the next 10 weeks, keep up the good work on the sleep front, and keep working on my strength building, well those things will all help tremendously!
I leave for Sydney on thursday after the 5k time trial Wed night so hopefully a bit of time away will give me a chance to eat well, rest well, keep the stress levels low.
It's crazy to think that in 10 weeks it will be the day before the marathon. 10 weeks! I am happy with how things are progressing. It doesn't totally match my expectations - I had been expecting it to get easier all the time and for the weight to fall off. What can I say, I'm an optimist! But it's the optimism that gets me into the place to do the difficult things, so for that, I am greatful. It is true that I need to spend a bit more time enjoying the present moment rather than giving all my attention to comparing the present to an imaginary optimal present, or living in the future.. But it's all coming along..
Wednesday, July 29, 2009
What up with last few days of training, plus plans for tonight & sat
Training has been on track if slightly unorthdoox over the past few days.
I had really been feeling the need to start getting more sleep and also catch up on the missed sleep, and Saturday morning I again did not feel up to getting up for training. Instead I attended a yoga class and had an intense cycling session in the gym in the afternoon, intending to catch up with the run on Sunday.
Well I didn't run on Sunday - getting caught up in life's logistics instead - another reminder of why it is so beautiful, simple and elegant to get the long run out of the way first thing Saturday morning.. another reminder of why it is so beautiful, simple and elegant to get enough sleep during the week so I can a) recover from training and b) get up when I need to!
So On Monday I ran for 1:20 at lunch, then on my fatigued legs after work did a retty fast run to flinders st (about 18 mins), then walked the rest of the way home, then had an intense half hour cycle at the gym followed by a less intense 20 min cycle on the reclining bike with the resistance cranked way up. So I simulated the fatigue if not the actual full distance of the run I should have done on Saturday.. It was a huge day of work and training and I got lots of electrolytes in and lots of sleep.
Tuesday I had yoga and again plenty of sleep.
Today has been a big day as I had an exam this morning and my house settled - having these two 'big rocks' leaves me not as stressed and looking forward to having a clearer schedule, and making less stress and more rest a priority which will really help with my ongoing training.
This weekend is the half way point of training - 10 weeks in and 10 weeks to go. I'd hoped to be halfway with my fundraising, which I'm not - I have $2137. That amount doesn't include chocolate sales though, and there's still a couple of days, so there's a chance I may get there. I should have chocolate sales so far totalled on the weekend.
Tonights session
I am enthusiastic about tonights session - usual warmup and cooldown, and 5 x 1k splits with rest jogs in between. It will be a tough one but I'm not feeling overwhelmed like last week (which had a fair amount of my general life stress of the time). I'm just going to make it through and try to have some fun with it, and look forward to toast and eggs and mushrooms and avocado afterwards (YUMM.. with some chilli sauce and fresh coriander, oh yeah). It's the last speed session before next week's 5k time trial which I have high hopes for (number 1 : stay in control & number 2: go sub 30 mins). So with that in mind I'll be hoping for sub 6 min Ks for the 1ks tonight - but consistency and control is more important than time, so we'll see what happens.
Long run on Saturday - distance is 22km, starts at 7am
We just got the map for saturday's run which is important for two reasons
1) it is my first time running further than the half marathon
2) it is important to make it to training after not making it to training the past few saturday mornings
and the course is sensational.. it is all areas that I know, and the turnaround point is slightly ambiguous but near work so i can visit it on my lunchtime run tomorrow (having just had a quick look on google satellite map)
So I feel really good about getting back to Saturday morning routine, and I know I'll be rested enough to support it.
In other news, I am getting a lot of s**t from people at work because I have not been riding my beloved (and new) bike since it started getting dark very early in the evenings (ie all winter). Well it has been in the bike shed at work gathering dust for months now, I keep arranging to come in and pick it up on the weekend and then the weekend gets too busy and I don't get around to it. So I hope I get around to it this weekend!
I had really been feeling the need to start getting more sleep and also catch up on the missed sleep, and Saturday morning I again did not feel up to getting up for training. Instead I attended a yoga class and had an intense cycling session in the gym in the afternoon, intending to catch up with the run on Sunday.
Well I didn't run on Sunday - getting caught up in life's logistics instead - another reminder of why it is so beautiful, simple and elegant to get the long run out of the way first thing Saturday morning.. another reminder of why it is so beautiful, simple and elegant to get enough sleep during the week so I can a) recover from training and b) get up when I need to!
So On Monday I ran for 1:20 at lunch, then on my fatigued legs after work did a retty fast run to flinders st (about 18 mins), then walked the rest of the way home, then had an intense half hour cycle at the gym followed by a less intense 20 min cycle on the reclining bike with the resistance cranked way up. So I simulated the fatigue if not the actual full distance of the run I should have done on Saturday.. It was a huge day of work and training and I got lots of electrolytes in and lots of sleep.
Tuesday I had yoga and again plenty of sleep.
Today has been a big day as I had an exam this morning and my house settled - having these two 'big rocks' leaves me not as stressed and looking forward to having a clearer schedule, and making less stress and more rest a priority which will really help with my ongoing training.
This weekend is the half way point of training - 10 weeks in and 10 weeks to go. I'd hoped to be halfway with my fundraising, which I'm not - I have $2137. That amount doesn't include chocolate sales though, and there's still a couple of days, so there's a chance I may get there. I should have chocolate sales so far totalled on the weekend.
Tonights session
I am enthusiastic about tonights session - usual warmup and cooldown, and 5 x 1k splits with rest jogs in between. It will be a tough one but I'm not feeling overwhelmed like last week (which had a fair amount of my general life stress of the time). I'm just going to make it through and try to have some fun with it, and look forward to toast and eggs and mushrooms and avocado afterwards (YUMM.. with some chilli sauce and fresh coriander, oh yeah). It's the last speed session before next week's 5k time trial which I have high hopes for (number 1 : stay in control & number 2: go sub 30 mins). So with that in mind I'll be hoping for sub 6 min Ks for the 1ks tonight - but consistency and control is more important than time, so we'll see what happens.
Long run on Saturday - distance is 22km, starts at 7am
We just got the map for saturday's run which is important for two reasons
1) it is my first time running further than the half marathon
2) it is important to make it to training after not making it to training the past few saturday mornings
and the course is sensational.. it is all areas that I know, and the turnaround point is slightly ambiguous but near work so i can visit it on my lunchtime run tomorrow (having just had a quick look on google satellite map)
So I feel really good about getting back to Saturday morning routine, and I know I'll be rested enough to support it.
In other news, I am getting a lot of s**t from people at work because I have not been riding my beloved (and new) bike since it started getting dark very early in the evenings (ie all winter). Well it has been in the bike shed at work gathering dust for months now, I keep arranging to come in and pick it up on the weekend and then the weekend gets too busy and I don't get around to it. So I hope I get around to it this weekend!
Friday, July 24, 2009
A full time operation
Marathon training and fundraising feels like a full time operation at times. As does the logistics of my life. As does my actual full time job!
Such is life.
Circus was not fun last night, it was a beginners class but was really beyond me and I will not be going back for fear of hurting myself. Such a shame - my hope is to continue to condition myself in strength and flexibility and have another go at it term 1 next year. That's A LOT more conditioning between now and then.
I just had twenty more boxes of fund raising choccies and lollies arrive - If i sell all of those plus what i have already sold the revenue should be nearly $900 all up.. Add that to my current $2100 of fund raising and there's only another 2k to find to get to goal! hurrah! And big thanks to the friends of mine who are taking boxes off me to sell in their own workplaces.
Hooray and a great weekend to all!
Such is life.
Circus was not fun last night, it was a beginners class but was really beyond me and I will not be going back for fear of hurting myself. Such a shame - my hope is to continue to condition myself in strength and flexibility and have another go at it term 1 next year. That's A LOT more conditioning between now and then.
I just had twenty more boxes of fund raising choccies and lollies arrive - If i sell all of those plus what i have already sold the revenue should be nearly $900 all up.. Add that to my current $2100 of fund raising and there's only another 2k to find to get to goal! hurrah! And big thanks to the friends of mine who are taking boxes off me to sell in their own workplaces.
Hooray and a great weekend to all!
Thursday, July 23, 2009
Intervals are hard, circus could be fun?
I did my intervals last night and they were mightily difficult. At the risk of sounding like I'm always complaining right now, I don't think the convenience of being out of the cold and the dark, and being able to get home easily, was worth it - speedwork outside with the group is preferable to speedwork alone and on the treadmill.
You can say I told you so.
I struggled maintaining the pace with heart rate in the upper 180s and low 190s for more than 5 mins at a time.
But, all good.. two weeks til my next 5k time trial and I feel confident these efforts are going to fuel me going below 30 minutes.
In other news, the tumbling and acrobatics class I've signed up for at the national institute of circus arts starts tonight. It's to help with my core strength and hopefully add a bit of fun to things as well, though right now I feel terribly nervous!
You can say I told you so.
I struggled maintaining the pace with heart rate in the upper 180s and low 190s for more than 5 mins at a time.
But, all good.. two weeks til my next 5k time trial and I feel confident these efforts are going to fuel me going below 30 minutes.
In other news, the tumbling and acrobatics class I've signed up for at the national institute of circus arts starts tonight. It's to help with my core strength and hopefully add a bit of fun to things as well, though right now I feel terribly nervous!
Wednesday, July 22, 2009
Update - see wussy reasons in below post, I am doing my workout at the gym. Although this is not the most terrific thing ever, in some sense I think it is kind of cool because I am still getting the workout in, and I am making adjustments to suit my life a bit better.
And making it work is totally the name of the game at the moment, it is all really ramping up at the moment with 20k this Saturday, 22k the following, then city to surf and then I'll do my 24 while the rest of the group do Sandy Point half.
But I digress.
Substitute Training Plan
Warmup - 10 minutes on treadmill, no incline, 9kph
6 x 1k Intervals - 400m jog at 8kph between each
I will set the treadmill at an incline of 0.5
Interval Speeds
10
10.2
10.4
10.6
10.8
11
It should be good to gather some heart rate data for a treadmill workout from this.
And making it work is totally the name of the game at the moment, it is all really ramping up at the moment with 20k this Saturday, 22k the following, then city to surf and then I'll do my 24 while the rest of the group do Sandy Point half.
But I digress.
Substitute Training Plan
Warmup - 10 minutes on treadmill, no incline, 9kph
6 x 1k Intervals - 400m jog at 8kph between each
I will set the treadmill at an incline of 0.5
Interval Speeds
10
10.2
10.4
10.6
10.8
11
It should be good to gather some heart rate data for a treadmill workout from this.
not easy
It's raining, it's dark, and the plan for tonight is to run 5 x 1200m builds with 400m jogs between each. We've been advised to increase our pace by 5% each time and to have some sample times in mind.
I worked out times for each 1200 based on the last repeat being at 6min k pace:
8:45
8:20
7:56
7:30
7:12
My aim is to achieve those times or faster.
I also reviewed the data from the 8 intervals of 500m last week and noticed that my heart rate was between about 92-95% of max for each which is about right for the intent I believe, no reason to go harder at least.
I plan to have a gel before I get there and eat a banana immediately afterwards.
But my main reason for posting right now is I am not keen on the running in the dark and the rain and landing in puddles! Not cool.
I worked out times for each 1200 based on the last repeat being at 6min k pace:
8:45
8:20
7:56
7:30
7:12
My aim is to achieve those times or faster.
I also reviewed the data from the 8 intervals of 500m last week and noticed that my heart rate was between about 92-95% of max for each which is about right for the intent I believe, no reason to go harder at least.
I plan to have a gel before I get there and eat a banana immediately afterwards.
But my main reason for posting right now is I am not keen on the running in the dark and the rain and landing in puddles! Not cool.
Tuesday, July 21, 2009
A cheeky weekend rest, latest fitness assesment results
I skipped training this weekend, and did not replace it with another long run. That's right, I didn't train at all. In fact, when I went for my lunchtime run yesterday, it was my first workout since Wednesday.
I slept past 8am both days of the weekend. I got some stressful & draining yet highly important things accomplished, ate neither badly nor especially well, and had a good time.
That is the truth of the matter.
The bright side is, I had my first really good rest period since the marathon training began, and when I set out on Monday for my tempo run it felt absolutely fantastic, and I'm back in the swing of things with yoga this afternoon and a speed session at training tomorrow night.
Monday morning at 7am I had another fitness assesment, I'd like to post the complete report with a new photo asap, here is the executive summary for now.
weight is the same with very slight loss of body fat / increase in muscle - between now and next time I'm really going to focus more on improving the fat to muscle ratio and less on decreasing overall kgs (which has not been working so far and is probably less important than getting the body fat % down).
measurements were all exactly the same except for arms half a cm smaller, legs half a cm bigger
resting heart rate continues to get lower
cardio vascular fitness continues to improve
overall fitness score (april, may, june, july respectively) continues to improve (68, 65, 73, 76) with the rating being from 1-100 in how you compare to other people of your age and gender.
so, you know, it's coming along!
I slept past 8am both days of the weekend. I got some stressful & draining yet highly important things accomplished, ate neither badly nor especially well, and had a good time.
That is the truth of the matter.
The bright side is, I had my first really good rest period since the marathon training began, and when I set out on Monday for my tempo run it felt absolutely fantastic, and I'm back in the swing of things with yoga this afternoon and a speed session at training tomorrow night.
Monday morning at 7am I had another fitness assesment, I'd like to post the complete report with a new photo asap, here is the executive summary for now.
weight is the same with very slight loss of body fat / increase in muscle - between now and next time I'm really going to focus more on improving the fat to muscle ratio and less on decreasing overall kgs (which has not been working so far and is probably less important than getting the body fat % down).
measurements were all exactly the same except for arms half a cm smaller, legs half a cm bigger
resting heart rate continues to get lower
cardio vascular fitness continues to improve
overall fitness score (april, may, june, july respectively) continues to improve (68, 65, 73, 76) with the rating being from 1-100 in how you compare to other people of your age and gender.
so, you know, it's coming along!
Thursday, July 16, 2009
Week 8 : Session 1 : 8 x 500m repeats, terrifying sub 5 discussion
Last night at training was tough but also really good.
I was hurting before we even got started after a fair whack of strength work at yoga on Tuesday.
I tried a gel for my pre workout nutrition.. It was interesting, not too unpleasant to taste, very sticky (I don't know how you'd get it out without getting it on your hands), quite a lot to suck down - hard to imagine sucking it down on the run at this stage. It didn't cause me any tummy upset which was the main test, passed with flying colours.
We did our warm up and then 8 500m repeats with 500m slow jog in between. With each repeat we aimed to start out at just faster than 5k pace and then speed it up for the second half.
I wasn't sure what that meant for me pacing wise as last week I ran 6m ks on my 5k but really struggled and ended with my heart rate higher than I've seen it for a long time and was very uncomfortable, so I focused on finding a pace that was challenging but I thought I could get through the session with (that's still 8km after all!)
By the fourth repeat I was making promises with myself to just do one more, but I managed to get all 8 done. They were pretty close in time to each other, will post numbers plus heart rate stats later on as I'm finding it useful to start analysing those, four intervals just under 3 mins and four intervals just over (I think the last repeat was one of the fastest as is our goal).
So I did the repeats at 6k per minute pace which was my 5k pace of last week, perhaps slightly disappointing, but I did them with a lot more control which is more critical to progressing in future and avoiding injury.
The thing i disliked most about the repeats is that a lot of it is in the dark, the lighting around Albert Park lake leaves a lot to be desired and with a slightly uneven surface that you are landing on I experience a sense of fear and hesitation with my footfalls when I can't see the surface.
All in all, it was a huge effort, very demanding, was very happy with myself when I completed it. I think I definitely need to keep training with a group when the marathon is over, to keep me turning up and to keep me trying different things.
Speaking of different things, having a chart at home to record my daily achievements in nutrition, sleep, and core work is proving helpful and motivating so far.
Today is my last free Thursday before circus class begins - I'm augmenting my yoga with a acrobatics and tumbling class to keep the core work going and keep things fun. I've done about half the extra runs and cross training as suggested in our program and it's important I try to improve that - having lunch with a friend today so will fit something in tonight after work and have an early night, really feel that I'm needing the rest.
At the end of training I was presented with a certificate and new cantoo hat and shoelaces as part of achieving the $2000 milestone, that felt really great. We had a chat about how I'd gone with my fundraising so far, and I mentioned how most people don't really know what it means that I'll be running a Marathon, and I tell them I'll be running for at least 5 hours. Well mentor Dave and coach Brian both said they think I'll be able to do it sub 5. Sub 5 is a little bit of a dream that I've been avoiding turning into a concrete goal as I don't want to overcomplicate things, or demand too much of myself when I'm already pushing so far and it's most important that I don't injure myself or start to hate this process. So, I'm just putting it out there, we had the discussion, sub 5. If they think I am going to be able to do it now, and they should know, then if I keep training with intent and control and continue to put my attention on the areas I've been struggling with, rest and nutrition, then I should be able to do it hey?
By way of comparison readers, Oprah did her marathon in 4:29 and a book I was flicking through on the weekend about an overweight female radio host in her 40s who trained for a marathon did it sub 4:30 as well. They both ran with trainers the whole time.
However, This is a long term journey for me, as an adult onset athlete and runner, and this is hopefully not my only marathon and respecting my body has to be number one. Much to think about, but I can keep it simple now and just focus on training, rest & nutrition!
I was hurting before we even got started after a fair whack of strength work at yoga on Tuesday.
I tried a gel for my pre workout nutrition.. It was interesting, not too unpleasant to taste, very sticky (I don't know how you'd get it out without getting it on your hands), quite a lot to suck down - hard to imagine sucking it down on the run at this stage. It didn't cause me any tummy upset which was the main test, passed with flying colours.
We did our warm up and then 8 500m repeats with 500m slow jog in between. With each repeat we aimed to start out at just faster than 5k pace and then speed it up for the second half.
I wasn't sure what that meant for me pacing wise as last week I ran 6m ks on my 5k but really struggled and ended with my heart rate higher than I've seen it for a long time and was very uncomfortable, so I focused on finding a pace that was challenging but I thought I could get through the session with (that's still 8km after all!)
By the fourth repeat I was making promises with myself to just do one more, but I managed to get all 8 done. They were pretty close in time to each other, will post numbers plus heart rate stats later on as I'm finding it useful to start analysing those, four intervals just under 3 mins and four intervals just over (I think the last repeat was one of the fastest as is our goal).
So I did the repeats at 6k per minute pace which was my 5k pace of last week, perhaps slightly disappointing, but I did them with a lot more control which is more critical to progressing in future and avoiding injury.
The thing i disliked most about the repeats is that a lot of it is in the dark, the lighting around Albert Park lake leaves a lot to be desired and with a slightly uneven surface that you are landing on I experience a sense of fear and hesitation with my footfalls when I can't see the surface.
All in all, it was a huge effort, very demanding, was very happy with myself when I completed it. I think I definitely need to keep training with a group when the marathon is over, to keep me turning up and to keep me trying different things.
Speaking of different things, having a chart at home to record my daily achievements in nutrition, sleep, and core work is proving helpful and motivating so far.
Today is my last free Thursday before circus class begins - I'm augmenting my yoga with a acrobatics and tumbling class to keep the core work going and keep things fun. I've done about half the extra runs and cross training as suggested in our program and it's important I try to improve that - having lunch with a friend today so will fit something in tonight after work and have an early night, really feel that I'm needing the rest.
At the end of training I was presented with a certificate and new cantoo hat and shoelaces as part of achieving the $2000 milestone, that felt really great. We had a chat about how I'd gone with my fundraising so far, and I mentioned how most people don't really know what it means that I'll be running a Marathon, and I tell them I'll be running for at least 5 hours. Well mentor Dave and coach Brian both said they think I'll be able to do it sub 5. Sub 5 is a little bit of a dream that I've been avoiding turning into a concrete goal as I don't want to overcomplicate things, or demand too much of myself when I'm already pushing so far and it's most important that I don't injure myself or start to hate this process. So, I'm just putting it out there, we had the discussion, sub 5. If they think I am going to be able to do it now, and they should know, then if I keep training with intent and control and continue to put my attention on the areas I've been struggling with, rest and nutrition, then I should be able to do it hey?
By way of comparison readers, Oprah did her marathon in 4:29 and a book I was flicking through on the weekend about an overweight female radio host in her 40s who trained for a marathon did it sub 4:30 as well. They both ran with trainers the whole time.
However, This is a long term journey for me, as an adult onset athlete and runner, and this is hopefully not my only marathon and respecting my body has to be number one. Much to think about, but I can keep it simple now and just focus on training, rest & nutrition!
Wednesday, July 15, 2009
Race nutrition and hydration
For the marathon and long training runs I will be needing a nutritional solution, after exhaustive research I've come across Hammer Nutrition and am keen to try their complex carbohydrate based gels and powders.
I've ordered their 'serious special' http://www.hammernutrition.com.au/running-nutrition.php which gives you an introductory taste of their Heed, Perpetuem, Gel and Recovery products. Perpetuem caught my attention because it contains a mix of complex carbs, protein and fat and is mentioned on forums I have been reading for endurance events.
A lot of the stuff I have been following about working in lower heart rate zones and getting the body to burn fat rather than sugar to fuel endurance activity talks about consuming fat as part of getting the body to burn fat and it is all rather interesting (if confusing, at times). The complex carbs thing vs simple carbs is a no brainer, if there is anything I am not confused about it's that I do not want to be having my blood sugar levels jumping all over the place whilst trying to run for hours on end.
Anyway, the products have arrived so the next thing to do is try them. This Saturday's run is a shorter distance, 14k, and I'd like to push my speed a bit so will keep things simple and not run with my new hydration pack or these nutrition products, but I will try them the following week.
Here is the hydration pack / race vest I bought. It cost a fortune http://www.nathansports.com/our_products/hydration_nutrition/hpl_020.html but feels great and will hopefully see me through many adventures hiking and so on in future, not just marathon racing.
I've ordered their 'serious special' http://www.hammernutrition.com.au/running-nutrition.php which gives you an introductory taste of their Heed, Perpetuem, Gel and Recovery products. Perpetuem caught my attention because it contains a mix of complex carbs, protein and fat and is mentioned on forums I have been reading for endurance events.
A lot of the stuff I have been following about working in lower heart rate zones and getting the body to burn fat rather than sugar to fuel endurance activity talks about consuming fat as part of getting the body to burn fat and it is all rather interesting (if confusing, at times). The complex carbs thing vs simple carbs is a no brainer, if there is anything I am not confused about it's that I do not want to be having my blood sugar levels jumping all over the place whilst trying to run for hours on end.
Anyway, the products have arrived so the next thing to do is try them. This Saturday's run is a shorter distance, 14k, and I'd like to push my speed a bit so will keep things simple and not run with my new hydration pack or these nutrition products, but I will try them the following week.
Here is the hydration pack / race vest I bought. It cost a fortune http://www.nathansports.com/our_products/hydration_nutrition/hpl_020.html but feels great and will hopefully see me through many adventures hiking and so on in future, not just marathon racing.
Tuesday, July 14, 2009
1515
We get an email from Cantoo every week, called Can Talk.
It gives us the detail for our Wednesday and Saturday training sessions and additional info we need.
Two things were exciting in today's email - one was the announcement that I have made "fundraising star" - I've hit the first goal of $2000. The second was a not ethat we were to register ourselves for the Melbourne Marathon. Well I couldn't wait and signed myself up at lunchtime, so I now have a bib number!
It is 1515 which has rather a ring to it. Immediately I got on google as i wanted to know of any numerological significance. Here's what I have found so far...
151, 1551, 1515, 5511, 1155 - These signs indicate that a change on your path has just occurred. Whether you like it or not, it is correct for you and is on your Spiritual Path. Proceed in the new direction.
Hmm.... very interesting!
It gives us the detail for our Wednesday and Saturday training sessions and additional info we need.
Two things were exciting in today's email - one was the announcement that I have made "fundraising star" - I've hit the first goal of $2000. The second was a not ethat we were to register ourselves for the Melbourne Marathon. Well I couldn't wait and signed myself up at lunchtime, so I now have a bib number!
It is 1515 which has rather a ring to it. Immediately I got on google as i wanted to know of any numerological significance. Here's what I have found so far...
151, 1551, 1515, 5511, 1155 - These signs indicate that a change on your path has just occurred. Whether you like it or not, it is correct for you and is on your Spiritual Path. Proceed in the new direction.
Hmm.... very interesting!
Monday, July 13, 2009
Big things are coming
I have been inundated with training, research and logistics over the past week.
At Wednesday's session we did 5k time trials. I improved my time by over 4 mins - more on this later, woohoo.. On the downside I bombed heavily on pace management and struggled through the last 2k (including actually stopping three times). My time was 30:16 so if i can get my act together between now and the next 5k trial in 3.5 weeks then I should be looking below 30.
Friday night I did not sleep well at all and woke Saturday morning with aching legs and heavy fatigue. The weather conditions were wet and windy. I did not train!
Instead I researched intra-run nutrition and hydration solutions! I ended up forking out some big bugs for a nathan sport hydration pack vest thingo. It holds up to 2L of water and was the most comfortable of everything I tried on.
On the nutrition side, I was very keen on a non simple sugar solution and after much research came across Hammer nutrition and I've ordered a sample starter pack from them to try out their various gels and powders.
On Sunday I did a long run on my own, I headed out on the yarra trail for 1:10 and back in 1:07:24. I had my headphones and some podcasts to listen to which was wonderful. I think when it comes to my actual marathon I'd like to have some music and podcasts with me so that if I do want to tune out a bit I have the option.
That's my longest run except the half marathon and I was really happy with it, I didn't struggle the way I did in the post 01:45 period of the half, in fact I was able to kick it up over the last 3k, a section of the track I know well.
I have been feeling quite anxious and overwhelmed, there is really a lot going on in my life right now, but I am chipping away at it all and making progress. I have spent lunchtime today doing some heart rate analysis of my long runs since can too started and the two 5k time trials I've done so far, I'll post about that separately.
I'd like to pinpoint my focus on the next 3.5 weeks until the next 5k time trial. I have made a long list of things to accomplish between now and then with daily reminders of desirable things to achieve (like getting to bed before 10, no white flour or sugar, 5+ veg etc).
The really big news today is that I have surpassed my minimum fundraising target of $2000 and am now at $2,037. It is really important to me to make my $5000 goal and I've been thinking of some creative fundraising ideas, and am scheduling time to work on them. I'd love to be halfway ($2500) at the halfway point of training, August 2nd.
At Wednesday's session we did 5k time trials. I improved my time by over 4 mins - more on this later, woohoo.. On the downside I bombed heavily on pace management and struggled through the last 2k (including actually stopping three times). My time was 30:16 so if i can get my act together between now and the next 5k trial in 3.5 weeks then I should be looking below 30.
Friday night I did not sleep well at all and woke Saturday morning with aching legs and heavy fatigue. The weather conditions were wet and windy. I did not train!
Instead I researched intra-run nutrition and hydration solutions! I ended up forking out some big bugs for a nathan sport hydration pack vest thingo. It holds up to 2L of water and was the most comfortable of everything I tried on.
On the nutrition side, I was very keen on a non simple sugar solution and after much research came across Hammer nutrition and I've ordered a sample starter pack from them to try out their various gels and powders.
On Sunday I did a long run on my own, I headed out on the yarra trail for 1:10 and back in 1:07:24. I had my headphones and some podcasts to listen to which was wonderful. I think when it comes to my actual marathon I'd like to have some music and podcasts with me so that if I do want to tune out a bit I have the option.
That's my longest run except the half marathon and I was really happy with it, I didn't struggle the way I did in the post 01:45 period of the half, in fact I was able to kick it up over the last 3k, a section of the track I know well.
I have been feeling quite anxious and overwhelmed, there is really a lot going on in my life right now, but I am chipping away at it all and making progress. I have spent lunchtime today doing some heart rate analysis of my long runs since can too started and the two 5k time trials I've done so far, I'll post about that separately.
I'd like to pinpoint my focus on the next 3.5 weeks until the next 5k time trial. I have made a long list of things to accomplish between now and then with daily reminders of desirable things to achieve (like getting to bed before 10, no white flour or sugar, 5+ veg etc).
The really big news today is that I have surpassed my minimum fundraising target of $2000 and am now at $2,037. It is really important to me to make my $5000 goal and I've been thinking of some creative fundraising ideas, and am scheduling time to work on them. I'd love to be halfway ($2500) at the halfway point of training, August 2nd.
Monday, July 6, 2009
Quite an Update
I just haven't been able to get myself back on the blogging bandwagon, so here is what you need to know to get up to date. I hope to elaborate on it, but this gets me up to date at least!
saturday training was a good session, first I attended at the new location which did have some flow on affects. the routine to get there was different and when it came to running back, I wasn't able to judge the distance as well as normal, couldn't see where to kick in. So I kicked in too early, and struggled! but I achieved my negative split
It was a 95 minute run or 16k for those who got to the turnaround point in time (I didn't), after the usual warm up jog and running drills. The course took in quite a bit of the Run Melbourne course and had a few inclines, which is helpful at this stage (though I wasn't exactly overjoyed running up Anderson St hill on the way back.. but it was ok) I stayed back after for a full half hour of yoga and stretching which was fantastic.
I had a very intense, physical and exhausting weekend after that, which was tough but worthwhile. I managed to talk myself into the half hour easy jog I was supposed to do on sunday night, I actually enjoyed it. It was good to train with the only objective keeping my heart rate low, I was able to play around with my stride length a bit, I'd like to play with it some more this week.
Before Saturday... Mon to Wed I took it easy and recovered from the half marathon. I had yoga on Tuesday but took it easy, a restorative session. I pulled up sore from the half. I was planning to attend training - albeit a bit gingerly - Wednesday night - but left it too late to get to the new location I had just found out about. It is the other side of Albert Park but without a car it impacts my routine a fair bit (wah wah, I know, I am just saying!). So I rested Wednesday, but enjoyed my tempo run to make up for it on Thursday lunchtime and then had an appointment with the Osteo on Thursday night (things looking good, I will keep my awareness on my lower and middle back which are a bit tight).
Re the half marathon, well it was great. I didn't sleep well the night before and was quite nervous. On the way there I was cold, unsure of myself, and as usual wondering how and why I get myself into these messes. When we started I cursed the fact that I was so slow and that I was wise enough to stay slow to get it done! However I also felt proud of myself for sticking to the plan and taking it slow, thinking positively about the process, feeling greatful to be running around my beautiful city and taking in the views and the experience, keeping the focus on my breath and my pacing. Seeing other Can Too runners and people I know from Can Too cheering me on was motivating and heart warming. When I made it to the half of the half at 10.5k I was ready to pick up the pace a little and feeling quite comfortable. I picked up the pace a little and was starting to think about picking it up again as I approached the 15k mark when all of a sudden that good feeling eluded me, and was replaced by a lead-like heaviness in my legs below the knees. They were both heavy yet numb at the same time, and my brain felt less clear. I wondered whether this was the so called wall - surely not at only half marathon distance - and imagined coach Brians instructions during our typical cool downs, run throughs to "churn our legs over". I exaggerated the movement of my legs to try to get the circulation going.
I made it through another 3k to the 18k mark and faced with the second last hill of the day decided to walk it, with long strides to wake up my legs a little. On one hand I am glad I did this, I think it helped me achieve my ultimate goal of making a faster time on the second 10.5k than the first, but on the other hand it means I did not run the whole thing.. and it changed the mental game for me a little, during the final 3k I walked two further 200m stretches. But look - I got to experience struggle and triumph, I maded my negative split and when I crossed the finish line I was buggered, so I am walking away happy! I ran a half marathon!
That is enough blogging for now.. Does not quite bring me totally up to date, but gets another rung on the board perhaps!
saturday training was a good session, first I attended at the new location which did have some flow on affects. the routine to get there was different and when it came to running back, I wasn't able to judge the distance as well as normal, couldn't see where to kick in. So I kicked in too early, and struggled! but I achieved my negative split
It was a 95 minute run or 16k for those who got to the turnaround point in time (I didn't), after the usual warm up jog and running drills. The course took in quite a bit of the Run Melbourne course and had a few inclines, which is helpful at this stage (though I wasn't exactly overjoyed running up Anderson St hill on the way back.. but it was ok) I stayed back after for a full half hour of yoga and stretching which was fantastic.
I had a very intense, physical and exhausting weekend after that, which was tough but worthwhile. I managed to talk myself into the half hour easy jog I was supposed to do on sunday night, I actually enjoyed it. It was good to train with the only objective keeping my heart rate low, I was able to play around with my stride length a bit, I'd like to play with it some more this week.
Before Saturday... Mon to Wed I took it easy and recovered from the half marathon. I had yoga on Tuesday but took it easy, a restorative session. I pulled up sore from the half. I was planning to attend training - albeit a bit gingerly - Wednesday night - but left it too late to get to the new location I had just found out about. It is the other side of Albert Park but without a car it impacts my routine a fair bit (wah wah, I know, I am just saying!). So I rested Wednesday, but enjoyed my tempo run to make up for it on Thursday lunchtime and then had an appointment with the Osteo on Thursday night (things looking good, I will keep my awareness on my lower and middle back which are a bit tight).
Re the half marathon, well it was great. I didn't sleep well the night before and was quite nervous. On the way there I was cold, unsure of myself, and as usual wondering how and why I get myself into these messes. When we started I cursed the fact that I was so slow and that I was wise enough to stay slow to get it done! However I also felt proud of myself for sticking to the plan and taking it slow, thinking positively about the process, feeling greatful to be running around my beautiful city and taking in the views and the experience, keeping the focus on my breath and my pacing. Seeing other Can Too runners and people I know from Can Too cheering me on was motivating and heart warming. When I made it to the half of the half at 10.5k I was ready to pick up the pace a little and feeling quite comfortable. I picked up the pace a little and was starting to think about picking it up again as I approached the 15k mark when all of a sudden that good feeling eluded me, and was replaced by a lead-like heaviness in my legs below the knees. They were both heavy yet numb at the same time, and my brain felt less clear. I wondered whether this was the so called wall - surely not at only half marathon distance - and imagined coach Brians instructions during our typical cool downs, run throughs to "churn our legs over". I exaggerated the movement of my legs to try to get the circulation going.
I made it through another 3k to the 18k mark and faced with the second last hill of the day decided to walk it, with long strides to wake up my legs a little. On one hand I am glad I did this, I think it helped me achieve my ultimate goal of making a faster time on the second 10.5k than the first, but on the other hand it means I did not run the whole thing.. and it changed the mental game for me a little, during the final 3k I walked two further 200m stretches. But look - I got to experience struggle and triumph, I maded my negative split and when I crossed the finish line I was buggered, so I am walking away happy! I ran a half marathon!
That is enough blogging for now.. Does not quite bring me totally up to date, but gets another rung on the board perhaps!
Thursday, July 2, 2009
Missed blogging sessions & My first half marathon : Part 1
I am not sure what is getting in the way of me blogging these past two weeks. I have been very busy, but that was true before! The last few days since the half marathon I have had a million thoughts running through my head and (not uncommonly for me) the overwhelming need to make lists. The half marathon actually marked the end of a tricky logistical period including selling my house, getting some time consuming tax and paper work activities out of the way and getting an assignment done for my finance study. I was eager for the half marathon to mark the end of the chapter, and I seem to have responded to it with a bit of panic at all that still remains to be done, rather than relief.
I have had some good training sessions, a nice easy Saturday 8k run the weekend before last, taking it easy at the outset and coming home strongly for a significant negative split. That day I did not hang around to do my usual post training yoga, I had to race home to sign the contracts on my house sale and the rest of the weekend was go-go-go. I really noticed the impact and suffered from low energy and very sore legs the next few days - I thought I was coming down with something until about Thursday.
I think the true culprit was not just lack of stretching but also poor nutrition as I have commented on a few times now. I have tended to respond to stressful periods in life by eating poorly and staying up late, though I know intellectualy those two things making things a lot worse!
Nonetheless, I was able to overcome feeling sore and exhausted at last Wednesday nights training to achieve the seemingly impossible task at training - after warmup jog and drills we were to do 4 x 1200m intervals with 400m slow jog in between. The aim was to get the same time or faster for each interval, and during each 1200 we were to build from a slow pace the first 300, faster from 300 - 600, faster again 600 - 900, and fastest 900 - 1200,.
I have had some good training sessions, a nice easy Saturday 8k run the weekend before last, taking it easy at the outset and coming home strongly for a significant negative split. That day I did not hang around to do my usual post training yoga, I had to race home to sign the contracts on my house sale and the rest of the weekend was go-go-go. I really noticed the impact and suffered from low energy and very sore legs the next few days - I thought I was coming down with something until about Thursday.
I think the true culprit was not just lack of stretching but also poor nutrition as I have commented on a few times now. I have tended to respond to stressful periods in life by eating poorly and staying up late, though I know intellectualy those two things making things a lot worse!
Nonetheless, I was able to overcome feeling sore and exhausted at last Wednesday nights training to achieve the seemingly impossible task at training - after warmup jog and drills we were to do 4 x 1200m intervals with 400m slow jog in between. The aim was to get the same time or faster for each interval, and during each 1200 we were to build from a slow pace the first 300, faster from 300 - 600, faster again 600 - 900, and fastest 900 - 1200,.
Monday, June 29, 2009
Tardy Blogger : Updates Coming
Dear faithful reader, I confess I've been a tardy blogger!
There has been lots to report - I have two training sessions, a fitness assessment, and yesterday's half marathon to tell you about.
There's also exciting personal news like having sold my house, finished an assignment for school, and rewarding progress at yoga.
On the fundraising front I'm thrilled to announce as of this morning I've surpassed the $1500 mark. Getting to $5000 is not going to be easy but I feel incredibly motivated to strive.
Updates are on their way, I promise! Thank you for your readership!
There has been lots to report - I have two training sessions, a fitness assessment, and yesterday's half marathon to tell you about.
There's also exciting personal news like having sold my house, finished an assignment for school, and rewarding progress at yoga.
On the fundraising front I'm thrilled to announce as of this morning I've surpassed the $1500 mark. Getting to $5000 is not going to be easy but I feel incredibly motivated to strive.
Updates are on their way, I promise! Thank you for your readership!
Thursday, June 18, 2009
Week 4 : Session 1 : Pacing and self knowledge
I really enjoyed training last night and it could not have been a greater contrast to Wednesday’s session last week.
I knew the plan was warm up jog, running drills, then three repeats of 1.2k (increasing speed on the final 400m), with 400m slow jog recovery between each.
There was no guest speaker so I knew I’d be able to get home nice and early and also that we’d have time to get through the full session, no compromises.
I thought about the challenges I faced last week, going out to fast on the first interval and spending the rest of the time recovery, and I thought about how counting in my head with my breath helped me manage my pace on Saturday’s run.
I wanted to maintain or slightly increase my speed with each 1.2k repeat which meant finding the balance of pushing hard but not too hard.
Well the short of a long story is it worked out! I kept a counting rhythm going in my head which I varied according to my pace, I managed to feel in control of myself and in control of my pace, I picked up the pace for each of the final 400s, I jogged slowly during recovery, and when all was said and done and I was able to check my my times it was something like 8:13, 8:09, and 7:49.
During the running I focused mainly on the counting but when my mind did slip I tried to steer it towards positive thoughts – how it was a beautiful night and pleasure to be running under those conditions, how attractive albert park lake is, how much I enjoyed the challenge of pacing and that it was truly all about self knowledge and working towards surrendering the ego. Good times!
Nutrition continues to be very challenging this week! I’ll keep you posted on that one.
Two quotes that are rocking my world today :
If you think you can or you think you can't, you're right && He who rejects change is the architect of decay.
I knew the plan was warm up jog, running drills, then three repeats of 1.2k (increasing speed on the final 400m), with 400m slow jog recovery between each.
There was no guest speaker so I knew I’d be able to get home nice and early and also that we’d have time to get through the full session, no compromises.
I thought about the challenges I faced last week, going out to fast on the first interval and spending the rest of the time recovery, and I thought about how counting in my head with my breath helped me manage my pace on Saturday’s run.
I wanted to maintain or slightly increase my speed with each 1.2k repeat which meant finding the balance of pushing hard but not too hard.
Well the short of a long story is it worked out! I kept a counting rhythm going in my head which I varied according to my pace, I managed to feel in control of myself and in control of my pace, I picked up the pace for each of the final 400s, I jogged slowly during recovery, and when all was said and done and I was able to check my my times it was something like 8:13, 8:09, and 7:49.
During the running I focused mainly on the counting but when my mind did slip I tried to steer it towards positive thoughts – how it was a beautiful night and pleasure to be running under those conditions, how attractive albert park lake is, how much I enjoyed the challenge of pacing and that it was truly all about self knowledge and working towards surrendering the ego. Good times!
Nutrition continues to be very challenging this week! I’ll keep you posted on that one.
Two quotes that are rocking my world today :
If you think you can or you think you can't, you're right && He who rejects change is the architect of decay.
Monday, June 15, 2009
Week 3 : Session 2 : A good session, but the other 22 hours in my day need work
Saturday was a pretty good training day.
Usual start to the day - alarm goes off and I think "WHY, Lee?? WHY???? How do you get yourself into these messes".
By the time I make it to training I'm more positive, but only gingerly.
I felt confused as to where we were supposed to be running not knowing the area so well, but dismissed it. As long as I ran for 35 minutes, turned around, and made that negative split I'd be happy.
And that's what happened. I got lost, but I made my negative split and I was happy! and I know the area a little better now, so hopefully an improvement to the map following next time..
I stayed and stretched for 20 minutes, and pulled up ok on Sunday. It was a much more comfortable, controlled run than Wendesday night (thank goodness!) and I experimented with counting in my head in conjunction with my breath to pass the time and manage my pace. I liked it, more to come!
On the other hand.. things I've still to work out is actually getting the sunday, monday and thursday training I have planned achieved (watch this space..), getting enough core strengthening in during my training week, and eating right. This week I plan to focus on the eating, so we'll see how that's going after thursday night!
This coming Saturday's workout is a shorter run - 8k - and the following weekend I have the half marathon, so this two weeks between now and then seems the perfect time to get good habits launched and consolidated. Watch this space!
Usual start to the day - alarm goes off and I think "WHY, Lee?? WHY???? How do you get yourself into these messes".
By the time I make it to training I'm more positive, but only gingerly.
I felt confused as to where we were supposed to be running not knowing the area so well, but dismissed it. As long as I ran for 35 minutes, turned around, and made that negative split I'd be happy.
And that's what happened. I got lost, but I made my negative split and I was happy! and I know the area a little better now, so hopefully an improvement to the map following next time..
I stayed and stretched for 20 minutes, and pulled up ok on Sunday. It was a much more comfortable, controlled run than Wendesday night (thank goodness!) and I experimented with counting in my head in conjunction with my breath to pass the time and manage my pace. I liked it, more to come!
On the other hand.. things I've still to work out is actually getting the sunday, monday and thursday training I have planned achieved (watch this space..), getting enough core strengthening in during my training week, and eating right. This week I plan to focus on the eating, so we'll see how that's going after thursday night!
This coming Saturday's workout is a shorter run - 8k - and the following weekend I have the half marathon, so this two weeks between now and then seems the perfect time to get good habits launched and consolidated. Watch this space!
Thursday, June 11, 2009
Week 3 Session 1 : Empowered by feedback, the glass is half full
Difficult training session last night!
The conditions were tough, cold and wet, with lots of puddles on the albert park track.
Time was an issue as we didn’t get started on our warm up until about 6:35 and our intentions were warm up jog, running drills, 8 x 400m sprints with 400m jogs in between, cool down and stretch – all before a 7:30 talk from a guest speaker, a nutritionist.
We knew meeting those intentions was not possible but it was not clear what we would cut to make it work, which was tricky for me, I like to know exactly what I am going to have to do so I can pace my level of effort accordingly.
Warm up was nice and I got to chat a bit to Dave who has done marathon training with Can Too in Sydney before and recently moved to Melbourne, he is a mentor to us and it was good to find out a bit more about him.
Only half of me was present in the running drills but after reading part of the book "chi running" on the weekend as well as our notes on running form prior to training, when we set out to do our sprints I was TOO focused on form. I set out on my first sprint very quickly (for me) with high knees, chest up and out, pumping my arms, and was utterly exhausted by the end of it. Yes, exhausted at the end of the first sprint, with 7 more planned to go.
Instead of jogging between the first and the second I walked to recover. I did this again after the second sprint until coach Brian caught me and advised I’d recover better with a slow jog. I found this extremely hard to believe but managed to jog between the remaining sprints (due to time constraints we ended up only doing 6).
My middle two sprints were absolutely terrible, not much more than a slow jog, after having gone out too hard and fast to begin with. When I knew there were only two more to go I was able to regain some control and run well and actually enjoy myself. On the fifth spring I focused on appreciating being at training, being in the moment, concentrating my effort on the rhythm of my breath and my footfalls, and on the sixth I basically just hammered it, gave it all that I had left.
Rushing straight from that high intensity into sitting down for a talk was not ideal. I stayed at the back of the room and stretched for most of it and I had some hot tea in my thermos to enjoy once my body had cooled down (It was an absolutely freezing night). The nutrition talk was very informative and reiterated a lot of my recent reading. The irony of us discussing the importance of getting carbohydrates into our system in the first half hour after finishing training was not lost on anyone (Noone was prepared with food to eat during the talk). Last Saturday I had a smoothie with me for right after training and I will try to organize something similar (with perhaps less preparation) to take on Wendesday nights in future.
On the negative side, I was disappointed with my lack of control over my level of effort and outcome during the session. On the positive side, I showed up despite the difficult conditions (There was only a handful of my group who did), I gave it a red hot go, and I made sure to do plenty of stretching afterwards! And for the first time on a Wednesday night after training, instead of having takeaway I made a healthful dinner at home afterwards with a carefully calibrated mix of carbs, protein and veggies. The glass is half full, I think.
The conditions were tough, cold and wet, with lots of puddles on the albert park track.
Time was an issue as we didn’t get started on our warm up until about 6:35 and our intentions were warm up jog, running drills, 8 x 400m sprints with 400m jogs in between, cool down and stretch – all before a 7:30 talk from a guest speaker, a nutritionist.
We knew meeting those intentions was not possible but it was not clear what we would cut to make it work, which was tricky for me, I like to know exactly what I am going to have to do so I can pace my level of effort accordingly.
Warm up was nice and I got to chat a bit to Dave who has done marathon training with Can Too in Sydney before and recently moved to Melbourne, he is a mentor to us and it was good to find out a bit more about him.
Only half of me was present in the running drills but after reading part of the book "chi running" on the weekend as well as our notes on running form prior to training, when we set out to do our sprints I was TOO focused on form. I set out on my first sprint very quickly (for me) with high knees, chest up and out, pumping my arms, and was utterly exhausted by the end of it. Yes, exhausted at the end of the first sprint, with 7 more planned to go.
Instead of jogging between the first and the second I walked to recover. I did this again after the second sprint until coach Brian caught me and advised I’d recover better with a slow jog. I found this extremely hard to believe but managed to jog between the remaining sprints (due to time constraints we ended up only doing 6).
My middle two sprints were absolutely terrible, not much more than a slow jog, after having gone out too hard and fast to begin with. When I knew there were only two more to go I was able to regain some control and run well and actually enjoy myself. On the fifth spring I focused on appreciating being at training, being in the moment, concentrating my effort on the rhythm of my breath and my footfalls, and on the sixth I basically just hammered it, gave it all that I had left.
Rushing straight from that high intensity into sitting down for a talk was not ideal. I stayed at the back of the room and stretched for most of it and I had some hot tea in my thermos to enjoy once my body had cooled down (It was an absolutely freezing night). The nutrition talk was very informative and reiterated a lot of my recent reading. The irony of us discussing the importance of getting carbohydrates into our system in the first half hour after finishing training was not lost on anyone (Noone was prepared with food to eat during the talk). Last Saturday I had a smoothie with me for right after training and I will try to organize something similar (with perhaps less preparation) to take on Wendesday nights in future.
On the negative side, I was disappointed with my lack of control over my level of effort and outcome during the session. On the positive side, I showed up despite the difficult conditions (There was only a handful of my group who did), I gave it a red hot go, and I made sure to do plenty of stretching afterwards! And for the first time on a Wednesday night after training, instead of having takeaway I made a healthful dinner at home afterwards with a carefully calibrated mix of carbs, protein and veggies. The glass is half full, I think.
Tuesday, June 9, 2009
Week 2 : Session 2 - Good Session, lots of rest afterwards
Warm up jog, running drills, and then setting out for a one hour run (or 10k which ever came first, for me it was one hour). It was our first run leaving Albert Park (the mid point was the base of Anderson St Hill on the tan) and the intention was to start out at an easy pace and pick it up from the turnaround point, with a few surges on the way home for a strong finish.
I took easy pace to heart and started out very slow and comfortable, heart rate 160ish. I was glad to have started slow, after about 15 minutes coach Brian came back and ran with me so there was some inevitable pace picking up then. At the turnaround point my heart rate was in the upper 180s so I tried to ease off for a few minutes before picking things up again.
About 40 mins in I felt a sharp pain in my low back, left hand side. I tried to run through it but had to stop and forward bend for 30 seconds or so and then it was gone. Gave me a little bit of panic but also reminded me that if something happens on the big day itself, I'll deal with it and keep going. It's not the end of the world.
After the stretch I was able to keep some pressure on the pace, get some surges in and finish with a negative split of about 500m and no discomfort, so I was happy.
I hung around at Albert Park stretching and doing yoga for half an hour. I spent the rest of the day quite restfully, did some reading, got my hair done, took it easy - a big improvement on the previous weekend.
I had planned to go to the Grampians the next day for the rest of the Queens Birthday long weekend but decided to stay in town and lay low, rest, take it easy - I knew it would be a long time before I'd have two days off with no pressing plans again.
I didn't run as planned on Monday, taking the opportunity to get my body fully rested. Wednesday is going to be a very intense session (8 x 400m sprints with 400m jogs in between each) - so it will be interesting to see whether the rest has helped or hindered.
Was great to relax and get a important matters dealt with. Nutritionally the weekend was a disaster and I have noticed over the past few weeks I've been having a lot of sugar, coffee, and lots of white bread/white rice - I am not feeling so great about it all and am sure it's been affecting my energy levels, so I'd like to refocus on this area.
I took easy pace to heart and started out very slow and comfortable, heart rate 160ish. I was glad to have started slow, after about 15 minutes coach Brian came back and ran with me so there was some inevitable pace picking up then. At the turnaround point my heart rate was in the upper 180s so I tried to ease off for a few minutes before picking things up again.
About 40 mins in I felt a sharp pain in my low back, left hand side. I tried to run through it but had to stop and forward bend for 30 seconds or so and then it was gone. Gave me a little bit of panic but also reminded me that if something happens on the big day itself, I'll deal with it and keep going. It's not the end of the world.
After the stretch I was able to keep some pressure on the pace, get some surges in and finish with a negative split of about 500m and no discomfort, so I was happy.
I hung around at Albert Park stretching and doing yoga for half an hour. I spent the rest of the day quite restfully, did some reading, got my hair done, took it easy - a big improvement on the previous weekend.
I had planned to go to the Grampians the next day for the rest of the Queens Birthday long weekend but decided to stay in town and lay low, rest, take it easy - I knew it would be a long time before I'd have two days off with no pressing plans again.
I didn't run as planned on Monday, taking the opportunity to get my body fully rested. Wednesday is going to be a very intense session (8 x 400m sprints with 400m jogs in between each) - so it will be interesting to see whether the rest has helped or hindered.
Was great to relax and get a important matters dealt with. Nutritionally the weekend was a disaster and I have noticed over the past few weeks I've been having a lot of sugar, coffee, and lots of white bread/white rice - I am not feeling so great about it all and am sure it's been affecting my energy levels, so I'd like to refocus on this area.
Thursday, June 4, 2009
Week 2 : Session 1 : First 5k Time Trial
Yesterday I had a physically intense afternoon doing a team building exercise for work. It was great fun and had us running around the city all afternoon. Unfortunately it had me running late … Then I was distracted and got off the tram at the wrong stop making me even later for training (and by that stage, quite fatigued)
I knew we had the 5k time trial and that I wanted to do well – It wasn’t the time that concerned me (except as a baseline for future performance) but getting the process right – acknowledging the fatigue I felt and using that information to guide my pacing and effort.
Well I wasn’t able to get it all right – I don’t think I achieved a negative split for instance, but I was pretty close and am stoked with the run. Everything hurt but I was able to find a pace that I was able to maintain, with some struggle, what I thought was probably the right amount of struggle for a 5k time trial. It was another great mental exercise, running at a challenging pace with no ipod to aid disassociating.
Afterward I was pretty spent, in great need of a long stretch and a big sleep. I stayed at Albert Park for another 20 minutes stretching and doing yoga in the cold. I felt like a kill joy while the rest of the group went to the pub – which I would have really enjoyed, It’s going to be great to get to know these guys better as we go, but my mind and body were crying out for the stretching and the downtime.
My time was 34:27.
I knew we had the 5k time trial and that I wanted to do well – It wasn’t the time that concerned me (except as a baseline for future performance) but getting the process right – acknowledging the fatigue I felt and using that information to guide my pacing and effort.
Well I wasn’t able to get it all right – I don’t think I achieved a negative split for instance, but I was pretty close and am stoked with the run. Everything hurt but I was able to find a pace that I was able to maintain, with some struggle, what I thought was probably the right amount of struggle for a 5k time trial. It was another great mental exercise, running at a challenging pace with no ipod to aid disassociating.
Afterward I was pretty spent, in great need of a long stretch and a big sleep. I stayed at Albert Park for another 20 minutes stretching and doing yoga in the cold. I felt like a kill joy while the rest of the group went to the pub – which I would have really enjoyed, It’s going to be great to get to know these guys better as we go, but my mind and body were crying out for the stretching and the downtime.
My time was 34:27.
Sunday, May 31, 2009
Week 1 Fitness Report : BMI 25, Body Fat 30%
I've identified a third goal to this challenge as "Get in shape - Fit, Strong, Flexible & Lean". I'm not going to quantify this with any particular metrics, but I am going to do a fitness test and measurements at my gym every four weeks during my training.
I'm not so sure about how the cardio fitness is measured and I think I'll start taking my heart rate monitors estimate every four weeks as well.
From my first assessment on 25-5-2009 here are the metrics. It is hard to get myself to look past the weight - I really want that to be lower - but I also know intellectually that what is most important for me during this big challenge is getting the body fat lower - 30% is way too high (Or as my friend Al puts it - I'm 30% donut!)
My hamstring flexibilty result of reaching 16cm past my toes was very pleasing - if I can retain or improve on that while increasing the running miles, I will be stoked. It's also good to note that my blood pressure is healthy. It always has been, but it's nice that it hasn't changed!
Resting Pulse : 68
Systolic Blood Pressure : 115
Diastolic Blood Pressure : 80
Weight : 85.6kg
BMI : 25
Waist to Hip Ratio : 0.69
Arm Girth : 33cm
Chest Girth : 98.5cm
Waist Girth : 79.6cm
Hip Girth : 115.5cm
Mid Thigh : 67.5cm
Body Fat : 30%
Hamstring Flexibility : 16cm past toes
CV Fitness Est Maximal Oxygen Uptake : 27.9MI
If you'd told me before this challenge that I'd be posting my photo & weight online once a month I would definitely have said you were crazy! But nothing motivates like being held accountable, or so they say.. and as they also say.. start where you are!
Week 1, Session 2
The first Saturday session left me feeling exhausted but also upbeat and optimistic.
We started, like Wednesday, with a warm up jog. This time I listened to my body and kept it nice and slow rather than staying with the group. It meant I was feeling much more comfortable when we got to our running drills and agility exercises. In the past I've always done long, slow runs without any kind of warm up - so one minute I'll be doing nothing , heart at resting, and the next I'll be running and not stop for an hour or more - I must say I'm starting to see the point of warming up! It's an introduction to the training session for the mind as much as the body.
We talked about the intention of the training for the session and Coach Brian advised us that we'd always be training with a specific goal in mind - that got my attention straight away! I've really struggled with physical activity in the past and I feel a lot more comfortable with any situation that I can quantify, analyze, measure, hypothesize about - so setting an intention is a great tool for me.
The intention this time was to run for 25 minutes around Albert Park Lake, turnaround, and run back - but to travel a further distance on the way back than we did on the way there. This is called a negative split.
I started the session with a lot on my mind. I'd been listening very closely to my body after Wednesday's session - though I hadn't pulled up with too much muscle soreness, I was feeling brittle in my feet, ankles and calves. Those areas of my body have been problematic in the past but have been handling me increasing my running distance all through 2009 with lower heart rate training, and I was accutely aware that any niggles know would only magnify as the miles built. I was concluding that 'd pushed myself too far on Wednesday and I needed to be more mindful to find the balance between challenging myself to improve, and pushing so hard I'd invite injury.
I thought about Wednesday, and I thought about our goal for the session, and I headed out on my first 25 minutes. I don't want to depend too heavily on my heart rate monitor but I do find it very useful to get the objective feedback on how hard my body was working, and I decided I'd like to try to stay under 170bpm when heading out and under 180bpm on the way back.
I wasn't thrilled about running without my Ipod but I was willing to give it a go. I told myself that if it was terrible I'd make sure I wore my Ipod the following week and to try to get by without it (Can Too prefer for safety reasons that participants don't wear them.. but given on the long runs I'll be running alone I think I can swing it).
Without my Ipod I did a lot more thinking while running than usual! I thought about the rhythm of my breath.I thought about some ideas about how to get my fundraising started, and how I might be able to use this blog to raise awareness of both my journey and the work that CanToo and Cure Cancer Australia are doing. I thought about the big three variables on a run - time, distance, and level of effort - and other factors that affect the oucome like my nutrition, levels of hydration, how much sleep I've had, my attitude & self talk.
I thought about how I can always control the level of effort I put into training - I'll always be trying to control level of effort and distance (with time the variable) or level of effort and time (such as in this case.. with distance being the unknown). And I put these thoughts into practice. I chose a pace heading out that felt like I could sustain it for an hour if I absolutely had to, and picked it up slightly when I turned around at 25 minutes. With 15 minutes left to go I had a bit of an internal discussion on how much of my energy I was willing to give to the rest of the run, and I concluded I wanted to give it as much as I could yet still maintain a constant pace - I didn't want to have to slow down or feel like I was dying at the end. I wanted to feel accomplished and tired, but not shattered.
I was able to negative split on the second 25 mins by about 300m. Heart Rate wise I averaged abotu 170 on the way out and 180 on the way back so that fit in with the upper range of what I was targeting. I felt great in the finish and was emotionally in high spirits. We did some short run throughs as a group and then some stretching, and finished up for the day.
I was able so do some stretching and walking for about half an hour before going to meet a friend for a big, well deserved breakie. After that I felt good, but exhausted! I had more racing around to do including visiting active feet in prahran and investing in two new pairs of running shoes which I'll be able to alternate (so they'll be broken in but still in great condition for marathon day). By the time I got in the shower at about 6pm that night, I realised I should take advantage of not having a partner or kids to worry about Saturday afternoons and REST!
One of the most satisfying feelings during the second 25 minutes was seeing guys and girls from the 10k and half marathon running groups in their Can Too singlets. There session starts at a different time to ours so it was a suprise to run in to them and even though it's all just begun I felt such a sense of community and team spirit and was really buoyed to see them.
All in all, a session I can feel really good about!
We started, like Wednesday, with a warm up jog. This time I listened to my body and kept it nice and slow rather than staying with the group. It meant I was feeling much more comfortable when we got to our running drills and agility exercises. In the past I've always done long, slow runs without any kind of warm up - so one minute I'll be doing nothing , heart at resting, and the next I'll be running and not stop for an hour or more - I must say I'm starting to see the point of warming up! It's an introduction to the training session for the mind as much as the body.
We talked about the intention of the training for the session and Coach Brian advised us that we'd always be training with a specific goal in mind - that got my attention straight away! I've really struggled with physical activity in the past and I feel a lot more comfortable with any situation that I can quantify, analyze, measure, hypothesize about - so setting an intention is a great tool for me.
The intention this time was to run for 25 minutes around Albert Park Lake, turnaround, and run back - but to travel a further distance on the way back than we did on the way there. This is called a negative split.
I started the session with a lot on my mind. I'd been listening very closely to my body after Wednesday's session - though I hadn't pulled up with too much muscle soreness, I was feeling brittle in my feet, ankles and calves. Those areas of my body have been problematic in the past but have been handling me increasing my running distance all through 2009 with lower heart rate training, and I was accutely aware that any niggles know would only magnify as the miles built. I was concluding that 'd pushed myself too far on Wednesday and I needed to be more mindful to find the balance between challenging myself to improve, and pushing so hard I'd invite injury.
I thought about Wednesday, and I thought about our goal for the session, and I headed out on my first 25 minutes. I don't want to depend too heavily on my heart rate monitor but I do find it very useful to get the objective feedback on how hard my body was working, and I decided I'd like to try to stay under 170bpm when heading out and under 180bpm on the way back.
I wasn't thrilled about running without my Ipod but I was willing to give it a go. I told myself that if it was terrible I'd make sure I wore my Ipod the following week and to try to get by without it (Can Too prefer for safety reasons that participants don't wear them.. but given on the long runs I'll be running alone I think I can swing it).
Without my Ipod I did a lot more thinking while running than usual! I thought about the rhythm of my breath.I thought about some ideas about how to get my fundraising started, and how I might be able to use this blog to raise awareness of both my journey and the work that CanToo and Cure Cancer Australia are doing. I thought about the big three variables on a run - time, distance, and level of effort - and other factors that affect the oucome like my nutrition, levels of hydration, how much sleep I've had, my attitude & self talk.
I thought about how I can always control the level of effort I put into training - I'll always be trying to control level of effort and distance (with time the variable) or level of effort and time (such as in this case.. with distance being the unknown). And I put these thoughts into practice. I chose a pace heading out that felt like I could sustain it for an hour if I absolutely had to, and picked it up slightly when I turned around at 25 minutes. With 15 minutes left to go I had a bit of an internal discussion on how much of my energy I was willing to give to the rest of the run, and I concluded I wanted to give it as much as I could yet still maintain a constant pace - I didn't want to have to slow down or feel like I was dying at the end. I wanted to feel accomplished and tired, but not shattered.
I was able to negative split on the second 25 mins by about 300m. Heart Rate wise I averaged abotu 170 on the way out and 180 on the way back so that fit in with the upper range of what I was targeting. I felt great in the finish and was emotionally in high spirits. We did some short run throughs as a group and then some stretching, and finished up for the day.
I was able so do some stretching and walking for about half an hour before going to meet a friend for a big, well deserved breakie. After that I felt good, but exhausted! I had more racing around to do including visiting active feet in prahran and investing in two new pairs of running shoes which I'll be able to alternate (so they'll be broken in but still in great condition for marathon day). By the time I got in the shower at about 6pm that night, I realised I should take advantage of not having a partner or kids to worry about Saturday afternoons and REST!
One of the most satisfying feelings during the second 25 minutes was seeing guys and girls from the 10k and half marathon running groups in their Can Too singlets. There session starts at a different time to ours so it was a suprise to run in to them and even though it's all just begun I felt such a sense of community and team spirit and was really buoyed to see them.
All in all, a session I can feel really good about!
CanToo Training Program - Birds Eye View
I've had some time to review the training program. I'll be training with CanToo at Albert Park Saturdays and Wednesdays, and guidelines are given for the training I should do individually on the other days.
Saturday Sessions
Saturday is the long run day. Before I started training I thought this was going to be akin to the long slow distance running I had been doing on my own - keeping my heart rate within the aerobic zone - but if the first week is any indication we'll have a specific guideline each week to indicate how hard to work.
The rough theme of our Saturday sessions is building up the distance three weeks in a row and then cutting back on the fourth week. I think my mind will need the four weekly reprieve just as much as my body frankly!
Over June and early July we build from 8km up to 18k. The session on the 27th has 14k planned, I'll be doing the Run Melbourne half marathon the following day so I probably won't attend.
Things start getting tricky late July, with 20k on the 25th. Then we do 22km the first week of August and the second week (when I'll actually be in Sydney for the 14k city to surf fun run) we are supposed to do 24km.
I'll probably need to make some adjustments to the rest of the schedule for missing the 24k because the following weekend, August 16, we do the Sandy Point Half Marathon. I'll have the City To Surf and Sandy Point back to back!
After that, it gets deliciously restful for a week - 10k on August 22nd.
Just when I'm lulled into a false sense of security - WHAM - a 30k run for the last Saturday of August and 32km the week after that.
I miss the 12 September session due to being in Perth for a week - I couldn't have planned this better as it's a 16k run I'll be missing - it would have been much harder to do the 32k session alone.
Only one more big run before race day - 35km on September 19. The final two weekends before the race we taper with a 16k and then a 10k.. and we all know what comes after that!
It's pretty comforting to know when it gets to race day I'll already have done a 32 and a 35k session. I mean, I am not looking forward to actually DOING them.. but to know I have done them should really help dispell the anxiety about the big day itself. I'm reminded again, the process of training for the marathon is as much the challenge as the marathon itself. Ask me again in a few weeks, I'll probably say the same for the fundraising!
Wednesday Sessions
We do a 5k time trial next week (June 3), and again July 8, August 5, August 26, and September 23. I'll miss the last one because of my Perth trip. I don't know the specifics yet but I think we'll be using the 5k to monitor our progress and target out marathon race pace.
The other wednesdays we do various interval workouts. The week after this one is 8 x 400m runs with a slow jog recovery between each one. That is going to be as close to sprinting as I get I would say, INTENSE. At least I have a week and a half to wrap my head around it and set some personal intentions / limits.
Saturday Sessions
Saturday is the long run day. Before I started training I thought this was going to be akin to the long slow distance running I had been doing on my own - keeping my heart rate within the aerobic zone - but if the first week is any indication we'll have a specific guideline each week to indicate how hard to work.
The rough theme of our Saturday sessions is building up the distance three weeks in a row and then cutting back on the fourth week. I think my mind will need the four weekly reprieve just as much as my body frankly!
Over June and early July we build from 8km up to 18k. The session on the 27th has 14k planned, I'll be doing the Run Melbourne half marathon the following day so I probably won't attend.
Things start getting tricky late July, with 20k on the 25th. Then we do 22km the first week of August and the second week (when I'll actually be in Sydney for the 14k city to surf fun run) we are supposed to do 24km.
I'll probably need to make some adjustments to the rest of the schedule for missing the 24k because the following weekend, August 16, we do the Sandy Point Half Marathon. I'll have the City To Surf and Sandy Point back to back!
After that, it gets deliciously restful for a week - 10k on August 22nd.
Just when I'm lulled into a false sense of security - WHAM - a 30k run for the last Saturday of August and 32km the week after that.
I miss the 12 September session due to being in Perth for a week - I couldn't have planned this better as it's a 16k run I'll be missing - it would have been much harder to do the 32k session alone.
Only one more big run before race day - 35km on September 19. The final two weekends before the race we taper with a 16k and then a 10k.. and we all know what comes after that!
It's pretty comforting to know when it gets to race day I'll already have done a 32 and a 35k session. I mean, I am not looking forward to actually DOING them.. but to know I have done them should really help dispell the anxiety about the big day itself. I'm reminded again, the process of training for the marathon is as much the challenge as the marathon itself. Ask me again in a few weeks, I'll probably say the same for the fundraising!
Wednesday Sessions
We do a 5k time trial next week (June 3), and again July 8, August 5, August 26, and September 23. I'll miss the last one because of my Perth trip. I don't know the specifics yet but I think we'll be using the 5k to monitor our progress and target out marathon race pace.
The other wednesdays we do various interval workouts. The week after this one is 8 x 400m runs with a slow jog recovery between each one. That is going to be as close to sprinting as I get I would say, INTENSE. At least I have a week and a half to wrap my head around it and set some personal intentions / limits.
Many posts make light work
It's a big day for posting today. I'd like to upload my photo and fitness stats, fill you all in on how training went yesterday, and give you a high level overview of the training program.
I've also made some cheeky gear purchases in the last few days to report on, and If I can figure out the technology of it, I'd like to give the site a bit of a makeover and get some features going like a progress bar for my fundraising goal.
I've also made some cheeky gear purchases in the last few days to report on, and If I can figure out the technology of it, I'd like to give the site a bit of a makeover and get some features going like a progress bar for my fundraising goal.
Thursday, May 28, 2009
Week 1, Session 1 : Training Report
It has begun!
I made it to the training grounds at albert park right on 6:30 feeling quite anxious and nervous, but also very curious to see what was to come. I was excited about seeing the training program and meeting the other participants. Annie Crawford who started Can Too foundation had flown down from Sydney to meet everyone and train with the marathon group. There were about 12 of us, and two other groups were there at the beginning (training for 10k and half marathon).
We were given showbags with fund raising info, the training program, and a Can Too singlet and shoelaces. The shoelaces are bright orange - I can't wait to put them in!
We took a couple of minutes to fill out health and emergency contact forms, and then got straight into it.
We started with a 2k warm up jog. This was already faster than my usual slow shuffle and I was a bit worried at this time that they'd want the whole group to train at the same pace as each other.
After that did some running drills (high knees, kicking our own asses and the like) and some agility training. - sidestepping, skipping, and some moves that required additional coordination but felt good for stretching out the hips a bit, getting outside the usual running range of motion.
After all the long slow running I have been doing it was a big shock to the system to get some more anaerobic stuff happening. My heart rate got super high during this - 196 beats per minute - and I was really feeling it! I also started to feel the self doubt, big time. I felt glad I'd let people know what I was doing and was financially committed, so wussing out was not an option. I reminded myself that though it was hard, that was the point.. that was my objective in doing this in the first place, and training for a marathon is not just about the difficulty of the marathon - it's the difficulty of the journey!
After this we did some intervals, we were supposed to do three 1k hard runs with a 400m of slow jog in between. My heart rate was super high again and I was struggling.. I knew it was the last training we had to do that night.. I decided to stick with it and push myself as hard as possible - not my initial intention but this way I'd know my limits and could assess how I felt afterwards, ease up next time if necessary. I tried to do a negative split each time - go out a little leasier and push myself the second 500m. I see the import of getting a sports watch to record laps and I will sort that out before the next session. I did two hard 1ks with the slow jog in between and chose to opt out of the third, doing some slow jogging and stretching instead.
I thought we were finished, but not quite. We went on to do some more agility work, long bounding strides, and then chatted a little about the session (Coach Brian advised we should be pretty exhausted, which I was happy to agree with).
We discussed the importance of going away and reviewing the program to see what we should be doing outside of our training sessions, and confirmed our meeting time for Saturday morning.
I was a bit disappointed we didn't do any stretches or core work together. I did a little stretching on my own but I know it wasn't enough. I was really keen to get home and everyone else had already headed off. I would like to make a commitment to myselfto spend a third of the running time in yoga and stretching afterwards - even if it's cold, raining, and everyone else has already left!
After the session was over I felt exhilarated and positive. I realised I may not have been in control of my intentions 100% during the session but that's part of the learning experience. The important thing was I walked away totally aware of how my body was feeling and what I needed. I feel even more inspired to focus on my yoga, nutrition & positive self talk to support being able to push myself to achieve the best possible outcome from my training.
The session was like 90 minutes of personal training - it was REALLY hard work - and the positive to that is I think i'll be able to achieve bigger improvements to my health & fitness from this pursuit than I had dreamed of. And certainly to my mental toughness.
I knew I needed a big long sleep, unfortunately I was still too exhilarated to listen to my body and get an early night! Something I can work on in the future..
Tonight I plan to review the materials we were given and post some information on our training plan. I have also completed my first fitness assesment at the gym so I'll aim to get those statistics and a Week 1 photo up with the Saturday training update.
Ciao for now peeps :)
I made it to the training grounds at albert park right on 6:30 feeling quite anxious and nervous, but also very curious to see what was to come. I was excited about seeing the training program and meeting the other participants. Annie Crawford who started Can Too foundation had flown down from Sydney to meet everyone and train with the marathon group. There were about 12 of us, and two other groups were there at the beginning (training for 10k and half marathon).
We were given showbags with fund raising info, the training program, and a Can Too singlet and shoelaces. The shoelaces are bright orange - I can't wait to put them in!
We took a couple of minutes to fill out health and emergency contact forms, and then got straight into it.
We started with a 2k warm up jog. This was already faster than my usual slow shuffle and I was a bit worried at this time that they'd want the whole group to train at the same pace as each other.
After that did some running drills (high knees, kicking our own asses and the like) and some agility training. - sidestepping, skipping, and some moves that required additional coordination but felt good for stretching out the hips a bit, getting outside the usual running range of motion.
After all the long slow running I have been doing it was a big shock to the system to get some more anaerobic stuff happening. My heart rate got super high during this - 196 beats per minute - and I was really feeling it! I also started to feel the self doubt, big time. I felt glad I'd let people know what I was doing and was financially committed, so wussing out was not an option. I reminded myself that though it was hard, that was the point.. that was my objective in doing this in the first place, and training for a marathon is not just about the difficulty of the marathon - it's the difficulty of the journey!
After this we did some intervals, we were supposed to do three 1k hard runs with a 400m of slow jog in between. My heart rate was super high again and I was struggling.. I knew it was the last training we had to do that night.. I decided to stick with it and push myself as hard as possible - not my initial intention but this way I'd know my limits and could assess how I felt afterwards, ease up next time if necessary. I tried to do a negative split each time - go out a little leasier and push myself the second 500m. I see the import of getting a sports watch to record laps and I will sort that out before the next session. I did two hard 1ks with the slow jog in between and chose to opt out of the third, doing some slow jogging and stretching instead.
I thought we were finished, but not quite. We went on to do some more agility work, long bounding strides, and then chatted a little about the session (Coach Brian advised we should be pretty exhausted, which I was happy to agree with).
We discussed the importance of going away and reviewing the program to see what we should be doing outside of our training sessions, and confirmed our meeting time for Saturday morning.
I was a bit disappointed we didn't do any stretches or core work together. I did a little stretching on my own but I know it wasn't enough. I was really keen to get home and everyone else had already headed off. I would like to make a commitment to myselfto spend a third of the running time in yoga and stretching afterwards - even if it's cold, raining, and everyone else has already left!
After the session was over I felt exhilarated and positive. I realised I may not have been in control of my intentions 100% during the session but that's part of the learning experience. The important thing was I walked away totally aware of how my body was feeling and what I needed. I feel even more inspired to focus on my yoga, nutrition & positive self talk to support being able to push myself to achieve the best possible outcome from my training.
The session was like 90 minutes of personal training - it was REALLY hard work - and the positive to that is I think i'll be able to achieve bigger improvements to my health & fitness from this pursuit than I had dreamed of. And certainly to my mental toughness.
I knew I needed a big long sleep, unfortunately I was still too exhilarated to listen to my body and get an early night! Something I can work on in the future..
Tonight I plan to review the materials we were given and post some information on our training plan. I have also completed my first fitness assesment at the gym so I'll aim to get those statistics and a Week 1 photo up with the Saturday training update.
Ciao for now peeps :)
Tuesday, May 12, 2009
Start Where You Are
My Goals
1. Run the Melbourne Marathon (all 42km of it) to the MCG on October 11, 2009
2. Raise at least $5000 for Cure Cancer Australia Foundation
3. Get in shape - fit, strong, flexible & lean
The Marathon
The longest I have run to date is 14km, in April this year, and that was a huge accomplishment and took four months of training.
It is hard to imagine myself running three times that amount, but I know it can be done, and I know I will do it.
The Fundraising
I have always believed in supporting causes I believe in but never actively raised funds myself.
I know I'll have to get out of my comfort zone to raise the $5000 and I am really looking forward to achieving this and making a meaningful contribution to a great organization.
Getting In Shape
There are two things on my mind - being fit enough to run the marathon and not getting injured along the way!
To achieve this I'll need to make significant improvements to my strength, flexibility, and aerobic fitness as well as reducing my weight and body fat %. I hope to distribute my efforts across running, yoga, strength training and nutrition.
This Blog & How You Can Help
I intend to use this blog to report on all areas of my progress.
I will post a training report after Can Too training sessions every Wednesday and Saturday morning.
Before training begins I will post a photo & fitness assesment statistics (Yes, even the dreaded kgs and body fat % stats..) I will updates these every four weeks.
You can help by following this blog, telling others about my intention, and most of all, by sponsoring me!
1. Run the Melbourne Marathon (all 42km of it) to the MCG on October 11, 2009
2. Raise at least $5000 for Cure Cancer Australia Foundation
3. Get in shape - fit, strong, flexible & lean
The Marathon
The longest I have run to date is 14km, in April this year, and that was a huge accomplishment and took four months of training.
It is hard to imagine myself running three times that amount, but I know it can be done, and I know I will do it.
The Fundraising
I have always believed in supporting causes I believe in but never actively raised funds myself.
I know I'll have to get out of my comfort zone to raise the $5000 and I am really looking forward to achieving this and making a meaningful contribution to a great organization.
Getting In Shape
There are two things on my mind - being fit enough to run the marathon and not getting injured along the way!
To achieve this I'll need to make significant improvements to my strength, flexibility, and aerobic fitness as well as reducing my weight and body fat %. I hope to distribute my efforts across running, yoga, strength training and nutrition.
This Blog & How You Can Help
I intend to use this blog to report on all areas of my progress.
I will post a training report after Can Too training sessions every Wednesday and Saturday morning.
Before training begins I will post a photo & fitness assesment statistics (Yes, even the dreaded kgs and body fat % stats..) I will updates these every four weeks.
You can help by following this blog, telling others about my intention, and most of all, by sponsoring me!
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