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!!!!

Wednesday, August 13, 2014

Thursday, August 7, 2014

Marathon Training Week 11/21



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

This weeks training looked like this:

Monday: PM PT - 3 x sets 10 Goblet squats + 10 Front Squats + 10 back squats; 3 x sets 2 sleigh runs (giddy up's!).

Tuesday: PM Run 1: 5km as fast as possible - 24mins 40sec
Usual shoulder & glute activation work + core, chest & back

Wednesday: PM Usual glute activation work, 1 legged squats, clams, 3 x sets 12 push ups; core

Thursday: AM Run 2: 5kms at normal pace 28 mins 11 sec
PM PT - cant remember!!!

Friday: Rest

Saturday: AM Run 3: 25kms slow & steady - 2hrs 31mins 52sec

Sunday: Rest

The long run this week was really good!!  I actually felt like I may just be able to do this marathon.  I was in a good head space for the whole run although a little cold!!  I could have kept going further although was pretty spent at the end as I picked up the pace for the last 2kms.  I was feeling pretty proud of 25kms - that is a fair distance.  I finally decided I really am a runner.

Bear with me - I do remember what it was like to not be able to run, or run 5kms.  When I made it to 10kms I felt it was an achievement, but that it was pretty insignificant in comparison to people who run marathons & half marathons.  
Even when I made it to the 21.1km distance, my brain was still telling me that it really wasn't very far considering people run marathons & ultra marathons.  Yep, I'm my own worse critic & apparently beat myself up instead of allowing myself to feel happy & proud of my running achievements.

As my PT says, I am a bit of a special child.  It takes me a while to catch on to these things.  My poor brain is a little complicated sometimes.  Anyhoo.  I really did feel proud & happy of my achievement this week & am looking forward to continuing on this marathon road.

I also pulled up pretty well after the long run - it's not so long ago I'd be wanting a week off after running the half marathon distance, but my legs felt good enough to do Monday night's squats - although they were a little tired & we had to go lighter in weight to maintain form.

Bring on week 12.  

Wednesday, August 6, 2014

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 :-)