Thursday, July 31, 2014

Marathon Training Week 10/21

OK I'm near enough to half way there.  I'm fundraising for Beyond Blue secure donations can be made here

This weeks training looked like this:

Monday: PT - Front Squats, kettle bell squats, resistance band sleigh runs, partnered resistance band side steps; stretching & foam rolling.

Tuesday: Run 1 - PM 10km outdoor - warm up 1km excluded from the 10km, run 5km as fast as possible then 5km at normal pace: 52mins 11 sec - 23.09 first half
+ Usual shoulder & glute activation work + core, chest & back

Wednesday: PM usual glute activation work; core

Thursday: Run 2 - AM 10km reverese of run 1 without the warm up: 54mins 59sec - 25.29 second half.  Urrrg.
PM PT - Front squats & goblet squats then an 8 minute AMRAP (as many reps as possible in 8 minutes) of Medicine ball slams, seated jump squats & steps.  

Friday: Rest

Saturday: Run 3 - AM 16kms 94 mins 28 seconds

Sunday: Rest

This week the 2 shorter runs SUCKED!!!  I think 10km is my  new nemesis.  I spent most of Monday & Tuesday psyching myself out about Tuesday nights run, although once I started it was OK as I knew the second half would be cruisy.   I wasn't as stressed about the second run prior but it was bloody awful doing it & I was slower!!!

Oh well.  The long run was good.  At the 10.5km mark along the trail were 2 big Maori guys walking along who gave me big grins, 2 thumbs up & yelled out words of encouragement.  WOW.  I think I grinned the rest of the way home.  Thank you guys - you made my run :-)

Wednesday, July 30, 2014

Wednesday, July 23, 2014

Tuesday, July 22, 2014

Marathon Training Week 9/21

This weeks training looked like this:

Monday: PM PT - Body Weight Squats, Bulgarian split squats, resistance band sleigh runs (or as I call them giddy ups), kettle bell swings.

Tuesday: PM Usual shoulder & glute activation work + core, chest & back

Wednesday: PM Run 1: Treadmill 5km easy pace + body weight squats, push ups [increased from 3 x sets of 10 to 5 x sets on toes :-)], plank, captains chair leg raises, incline bench crunches, farmers walks + stretching

Thursday: PM PT - weighted front squats & cross fit burpees (practice for Saturdays class)

Friday: Rest

Saturday: AM Lazy Runner work shop - 3km time trial, 5km split time trial, cadence check, hamstring flexibility check.
PM Hybrid cross fit class with PT - front squats, burpees & butterfly crunches.

Sunday: 23kms!!!  2hrs 18 minutes

Running coach gave me an easy running week due to knee inflammation.  I kept up the ice & it was feeling pretty good by Sunday.  Plumbing Boy came with me to Williamstown bringing his bike, so that if I choked somewhere between 14 & 23kms I could call him & he'd come & pick me up (coach had left the distance up to me depending on how my knee was).

I had a little bit of a niggle in the first couple of kms then relaxed into it & was able to run the whole 23 with out pain.  It was there threatening, if you know what I mean, but did give me that knife like stabbing pain.  I kept focusing on something my PT said to me Thursday night when I wasn't coping very well with the front squats to start with - "you're just scared Cat.  trust yourself, you can do this.  you wont fall, & if you do I'll catch you".  

Not that he was there to catch me Sunday, but the mantra to stop being scared & trust in myself was pretty much what I needed. I was pretty stoked as 23kms is the furtherest I run.  EVER!!!!!

I'm icing as I type this & will continue to do so during the week to help settle the inflammation as discussed with running coach.  We had that conversation in person this week as she was in Melbourne conducting running workshops!  Despite the fact that she opened the session with "my coaching background is in AFL so I'll be yelling at you & I don't know how to be nice" she was just lovely!!!

I also met another girl she's coaching for her second marathon (she coached her for her first - so if that's not a good recommendation I don't know what is!!) who was also lovely & we've swapped numbers & are hoping to get together for a couple of runs prior to the Marathon!

My PT invited me to come & do a new class that he (& another PT) will be running on Saturdays.  It wasn't really advertised this week so he figured it would be just the two of us & was a good opportunity for me to score a 1 on 1 session for free!  I did however pay him in food :-)  It was a hybrid cross fit type class but we focused more on quality over quantity, the latter of which I believe cross fit is more about.

The PT's don't get to choose the work outs each week & they will differ, so depending on what they are & how far I've run on Saturday morning will determine whether or not I do the class every week.  I'll be leaving it up to Mike.

Next week is a shorter long run (16kms) but my shorter runs are longer LOL.  2 x 10kms. Bring It.

Wednesday, July 16, 2014

Tuesday, July 15, 2014

Marathon Training Week 8/21

This weeks training looked like this:

Monday: PM PT - box jumps, plyo jumps, kettle bell swings, kettle bell core.

Tuesday: AM Run 1: 5km - aim to get under 25 mins (24 mins 57 seconds)
PM Usual shoulder & glute activation work + core, chest & back

Wednesday: PM Run 2: 7km Hills (treadmill) 39 mins
+ push ups, body weight squats, planks + other core

Thursday: PM PT - Olympic lifts; theraband assisted pull ups; Plank knee to elbow core.

Friday: Rest

Saturday: AM 21.1kms 2hrs 5 mins

Sunday: Rest

I almost rolled over & went back to sleep the morning of run 1 as I could hear the wind blowing a gale outside, however I saw I had a message on my phone.  Just the motivation I needed - it was my PT telling me he'd gone for a run the previous night (after my session) & hoped that would get him some brownie points!!

Not only did I have to dodge branches that had come adrift in the wind, it was hard rubbish week & there were random items strewn across the footpath from the "30 - 50km per hour" squally winds.  There was a couch out on the nature strip about 500 metres from home & if it hadn't had boxes stacked up on it I swear I was ready to fling my self onto it & have a rest.  It was bloody hard.  I was stoked to find I managed to achieve the time goal even though I was slower than last week!

Hill run was fine on the treadmill.  PT was good, did a few different things including a piggy back rest break at one point. Despite a late night Friday (cousin's band's last ever gig) the long run Saturday morning was OK time wise but had some right knee pain between 14 & 21kms.  Had an acupuncture session booked for post run anyway so hoped that would sort it out.  

Alas, it was still sore Sunday morning, but have kept up with the ice & is feeling better today.  Running coach has advised no speed work for week 9 & to cut back the proposed distance this week if my knee gives pain.  Not sure if I'll be into that virgin territory or not til the day!!! Long run was supposed to be 23kms, but now will be anywhere between 14 & 23kms. 

I also get to meet my running coach this coming Saturday for a running workshop so am looking forward to that.  Just need to look after my knee!  

Friday, July 11, 2014

Apples V Pears

I had what I thought was an interesting conversation with a couple of friends about bottoms recently.  We were talking about exercise & I mentioned that my PT had asked me what I wanted to change about my body.  I said I wanted a smaller butt.  He laughed & said everyone wants a bigger butt these days Cat.  I thought about that for a minute & explained what I really wanted was more apple less pear.

My mate who I was speaking to laughed & relayed an experience he'd had at a bar recently with another female friend.  The female friend commented on the behind of the girl working behind the bar saying "what a great arse".  The girl behind the bar had a rather large pear shaped bottom with a very tiny waist & dressed to accentuate.  

My idea of the perfect butt is 2 strong athletic apple/peach shaped muscles, but this is not to everyone's liking.  I guess the only point of this post is that you just never know who's checking out your behind & saying what a great arse!!!!!!