Wednesday, September 3, 2014

Tuesday, September 2, 2014

Marathon Training Week 15/21



Don't forget  I'm fundraising for Beyond Blue - secure donations gratefully accepted here

This weeks training looked like this:

Monday: PT - Bulgarian split squats body weight + weighted, weighted glute bridges, floor glute-ham raises, kettle bell swings; stretching, foam rolling

Tuesday: PM Run 1: 10km - 10km pace 55mins 39 sec pace 5mins 33 seconds
PM Usual shoulder & glute activation work + core, chest & back

Wednesday: Rest

Thursday: AM Run 2: 5km - 5km pace 25mins 42 sec pace 5mins 8sec

PM PT - 8 mins AMRAP's (as many reps as possible) 10 x front squats, 5 x explosive box step ups each leg, 10 x jumping lunges; theraband side lunges; theraband sleigh runs. Stretching & foam rolling.

Friday: Rest

Saturday: AM Run 3: 28kms - 2 hrs 41 mins pace 5mins 46 sec

Sunday: Rest

I had first aid training on Tuesday which finished early so was able to get out & do my 10km in the beautiful sunshine!!!  Now that the days are getting longer it's OK to run locally after work.  I don't like to run on the road in the afternoon/evening as there is generally too much traffic & the close enough bike/walking tracks aren't really safe (or busy enough to be safe) unless its daylight..



It was the anniversary of our dear friend Chris's passing this week.  He is one of my motivators for beyondblue fund raising.  I can't believe it has been 5 years already.  He used to take his dog Eric down to the doggie beaches around Altona to run & frolic.  Now that my distance is long enough I run past this beach & imagine Eric running along side me & Chris (he was not a runner) cheering me on from his afterlife.  I'm sure he would have offered up a number of tunes to run too, so this week has been dedicated to him.

The long run was the longest yet & really good!!  It was a sensational morning & I spotted 90 doggies running/walking/playing!!!  Counting (& remembering what number I'm up to) gives me something to think about while I'm running.



Other than having a stiff neck (had been getting progressively worse during the week) my body held up well & my time was really good!!!  Legs felt fabulous the next day!!  Neck however was cactus - woke up Sunday morning (after having to sleep (doze) sitting upright on the couch with pillows holding my head & neck up because it was too painful to lay on my back or side with a wry neck.  A couple of physio treatments later & I'm getting there.  If I had 5% movement Sunday morning I've got 80% back today although still sore & stiff in the top range.  To give an example, I had to stand on a chair to hang out the laundry as I couldn't tip my head back or up on Sunday to see the clothes line!!!

I had my sister, niece & cousin visit & stay Saturday night & we had a lovely girls night in with home made pizza, chocolate ice cream, berries & wine watching a girly movie!  Plumbing Boy was off on a club dirt bike riding weekend.





Was lovely to catch up with my peeps :-)

2 super long runs left now before the marathon (6 weeks to go). I have 16km this Saturday, then 30 - 32 the following, then a shorter one, then 32 - 36, then a shorter one, then the Marathon itself.  I'm thinking I can do this!!!


Thursday, August 28, 2014

Marathon Training Week 14/21



Don't forget  I'm fundraising for Beyond Blue - secure donations gratefully accepted here

This weeks training looked like this:

Monday: PM PT - weighted lunges, kettle bell swings

Tuesday: PM Run 1: 6km in 1/2km splits - 1st 1/2km warm up slow, 2nd half 1/2 as fast as possible.  Repeat x 5
Usual shoulder & glute activation work + core, chest & back

Wednesday: PM 15mins walking, 15mins rowing, 3 x 12 push ups, 4 x 10 body weight squats, farmers walks, incline crunches, vertical leg raises; stretching 

Thursday: Run 2: 10kms normal pace - 54mins 16sec
PM PT - AMRAP's - as many reps as possible in 8 minutes - 10 x band assisted pull ups, 10 x 12kg goblet squats, 20 x 16km kettle bell swings - cant remember if I almost got through 3 or 4 sets.  Theraband side lunges, box step ups; Stretching

Friday: Rest

Saturday: AM 18kms 100mins 30 secs

Sunday: Rest

As it was a lighter running week (long run wasn't so long) I did a fair bit of leg work.  Yikes.  They were smashed.  Although I did run the 18kms a bit faster than I should have.  No fog this week.  Excuse the sweat.  You can see the bay & a big ship in the background (click to make biggerer).


I had an acupuncture treatment after the run - the acupuncturist wanted me to come at least every 4 weeks while I'm training for the marathon, but I've dragged it out to 6 weeks.  There is only so much money to be spent on such things!!!  I do find he gives as much relief as a massage in terms of releasing tight muscles, but of course a massage has other "healing" qualities & is a total body experience.  I don't like to watch the needles go in or see them in, but I did take a sneaky selfie this time of my Psoa needles (hip flexors).


Despite it technically still being winter down under, I reckon spring has definitely sprung!! Heaps of cherry blossoms out & I had to snap these daffodils while waiting for my coffee in the city after acupuncture.  Yes, that is my purple sneaker in the shot.


Spent the majority of the rest of my weekend being a domestic goddess (chore slave) - dealing with laundry & food.  But OMG these eggie things (as we call them) are bloody awesome :0)





Wednesday, August 27, 2014

Wednesday, August 20, 2014

Monday, August 18, 2014

Marathon Training Week 13/21



Don't forget  I'm fundraising for Beyond Blue - secure donations gratefully accepted here

This weeks training looked like this:

Monday: Zilch

Tuesday: PM PT: weighted back & front squats - idea was to see what my max weight was before failure.  
Run 1: 7km run at a faster pace (done on treadmill) 38mins 21sec

Wednesday: PM shoulder rehab exercises, chest, back, 3 x sets 12 push ups, 4 x sets 10 body weight squats, tabata ab sets, incline bench crunches, farmers walks.

Thursday: Run 2: 10km at normal pace 54mins 32sec
PM PT - TRX pistol squats & jumping pistol squats, weighted lunges; stretching.

Friday: Rest

Saturday: AM 26kms 2hrs  31mins 46sec

Sunday: Rest

We've been working on squat technique for ages, but haven't been using heavy weights for the past 2 months due to the marathon training - Mike didn't want to upset my training.  

He did this week want to see what my max weight was before failure.  I've done 60kgs before with the bar on my back (back squats) but was struggling to do this Monday night.  On the upside, with the bar across my front, my technique was much better & I managed a heavier weight than expected.  

After I finished my run Tuesday night Mike gave me hand stretching & reckons that as my glutes/hips etc were so tight that probably affected the back squats.  So the plan for Thursday was to warm up, foam roll, stretch & then give it another crack.  Oh the pressure!!!!!!!!!!!!!!!  Then on the day he changed his mind & we did weighted lunges for the first time ever.  Can't remember the weight (I really need to write this stuff down), but he was really happy with the session.

26kms was the furthest distance I've run yet.  I wasn't too nervous about it so that was good.  The whole carb loading prior is a bit yuck & I'm still up 1.5kgs after being away for half the weekend & being a bit lax about food while we were away.  



The carb loading involved a triple bowl of instant oats for breakfast, 3 litres of sports drink (as well as 3 litres of water), my usual morning tea, lunch, 2nd lunch, + gnocci for dinner followed by a chocolate mouse type desert with berries & chocolate icecream.  Oink Oink!!!!

The run itself was pretty good.  Not easy, but not hard.  There was a sea mist that restricted the visibility to 10 - 20 metres for the whole run so it was a little eerie, but kind of cool at the same time.  



I ran in a beanie for the first time - 2 weeks ago it was 4 degrees & my ears froze as I was wearing a cap - this week I had a singlet, long sleeve top, vest & a beanie & I was just right temperature wise!   I saw 47 dogs, 2 bunnies & 1 possum.  Hammies were a bit tight at the end - I couldn't touch my toes!!!  Calves are still a little tender this morning, but a bit of spikey ball action should sort that out.

I'd hoped to get onto it last night & have a soak in the bath, but a truck catching on fire on the freeway leaving us stuck in a traffic jam & not getting home until much later than planned kind of prevented that. 



Despite getting home late it was lovely catching up with friends on Sunday for lunch in Beechworth after a walk in the gorge (pictures of which above).

Bring on week 14!!!

Thursday, August 14, 2014

Marathon Training Week 12/21



Don't forget  I'm fundraising for Beyond Blue - secure donations gratefully accepted here

This weeks training looked like this:

Monday: PT - 3 x 8 Goblet Squats, 3 x 8 Front Squats, 3 x Back Squats, 2 x 8 Bulgarian Split Squats each leg followed by explosive 5 step ups same leg + megga stretch; own core & foam rolling

Tuesday: PM Run 1: 7km hills normal pace - 41mins 23sec
Usual shoulder & glute activation work + core, chest & back

Wednesday: PM 15 mins walk; 15 mins rowing; 3 x sets 10 body weight squats, 3 x sets 12 push ups, farmers walks, incline crunches, tabata ab set.

Thursday: Run 2: 10km pace change every km 6mins, 5mins 30 sec, 5 mins, 5 mins 30 sec, 5 mins repeat -54mins 30sec
PM PT - Squats - weighted & body weight focusing on technique.

Friday: Rest

Saturday: AM 14kms - 83mins 1sec

Sunday: Rest

This week I ran hills outdoors for the first time in forever.  I've really only run hills outside a couple of times.  Usually I prefer to use the treadmill.  My excuse has been that there are no real hills in running distance from my house & that I'd have to drive somewhere first.  In winter this means running in the dark after work as weekends for the long run.

There is a little housing estate a couple of KMS from home, so I drove there & ran around the estate & up the big hill 7 times.  On top of Monday night's leg work I was feeling pretty cactus by the end.  Went to gym & did my usual stuff then spent a long time stretching & came home to foam roll.  My local (old) gym doesn't have foam rollers, but my new gym where I go for PT has a couple of foam rollers so I can do it straight after stretching there.

The 10km was interesting, I stuffed up the first 2kms - 5.42 then 6.17 - they were meant to be 6 mins then 5mins 30.  I'm putting it down to warming up.  Sometimes my legs are really stiff for the first km at least & I feel like I dawdling when in fact I'm going at a reasonable pace, then as they warm up I slow down a bit.  Oops.  The rest of the run was within 10 seconds of the target speed so was pretty happy.

Long run was pretty straight forward; I ran from home & ended up running along the Maribyrnong river.  It's really pretty at the moment, the day was still, no rain & everything is so green!!!  Lots of birds on the river & in the park, people walking & running.  Not as many dogs as my usual Williamstown route, but enough to keep me amused.

The rest of the weekend was pretty social.  Went to Geelong & to the footy with my mate D & her family.  Cat's won by 2 points!!!  D & her daughter are Freo supporters so it was good that it was close :-)

Sunday I met Mum & Dad at Southern Cross Station to collect their luggage.  They are off on an oversea's jaunt to a wedding in Canada & then on to Turkey.  They were visiting with Dad's cousin Sunday & then off to a 90th Birthday.  I met them at the 90th & picked them up.  I'm still not quite clear on the relationship, but the birthday girl was Peg & she was up to her 5th birthday party! 

 She's been living in a nursing home since January, but is still pretty active despite no longer being able to drive.  She was a Sargent Major in the army & that was/is her nick name.  She's not backwards about coming forwards & had us in fits of laughter.  I think she's Dad's second cousin's Mum.

Had a family dinner with Dad's brother & wife Monday night & then I dropped then at the airport Tuesday morning.  Had an email from Dad yesterday "Down safe.  Long queues at Melbourne & longer at Vancouver but good flights.  Weather warm & humid.  Fish & chips at a pub for tea. XXOO"

Running coach reminded me I only have 4 long runs left before the Marathon.  EEEEEEKKKKKKK Hope that doesn't do my head in over the next 8 weeks!!!!