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!
Wednesday, July 29, 2009
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,.
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