Wednesday, April 16, 2014

Monday, April 14, 2014

1/2 Marathon Training Week 10



Mon 7/4: 5am 5.5kms 27.28 mins + 5.30pm PT

Tues 8/4: 6pm Shoulder & knee rehab + Core & Stretching

Wed 9/4: 5am 8kms 47.43 mins+ 5.45pm (scheduled Boxing Class & Stretching - didn't do)

Thurs 10/4: 5am 5.5kms (didn't do) + 5.30pm PT

Fri 11/4: 5.5km speed session on Treadmill @ Gym (had scheduled a rest day)

Sat 12/4: am 18kms (did 17.68kms 1hr 41mins) + 5kms Electric Run

Sun 13/4: Rest

Legs felt great after wearing the skins all day Saturday & sleeping in them Saturday night, but I needed them again Monday night!!  Mike decided it was time to weight my squats after we've been working on my technique for a while.  I swear, doing a squat properly is hard work!!  25 minutes & 70 odd squats later I was pressing 45kgs & was informed I would have a sore bum today.  I knew it would be true when walking up the stairs to get home was already killer.  Bless those skins though & it wasn't any where near as bad as it would have been I suspect without them!!

Nearly everything else went to schedule except after bragging I hadn't had a cold for 3 years, guess what.  Yep, ended up with a bit of a head cold.  Woke up with a sore throat Tuesday morning & felt a bit flat.  Still went to Gym Tuesday night to find Mike rugged up like a snowman telling me how awful he was feeling.  Thanks mate, that explains my sore throat.  Didn't feel too bad Wednesday morning so got up & did my run in the rain, then it went downhill from there with Plumbing Boy scolding me for running in the rain in the first place!!!

Skipped boxing class Wednesday night for an early night & slept in Thursday morning rescheduling that run for Friday morning, but it was raining again so did it on the treadmill Friday night.  Tried a speed session warming up for 1km medium pace, running hard for 400m then jogging for 200m, repeat til I reached 5.5kms.  Felt pretty good & didn't blow up the treadmill :-)

Saturday morning's run was a bit of a struggle.  I didn't do a water drop as it was shorter run & didn't worry about fuel either.  I did stop at 2 x drinking fountains for a drink though.  I have this thing in my head that it is not cool to stop - must run the whole way otherwise you haven't achieved the goal.  A bit daft I know, but had to talk myself into them.  Wasn't mentally as tough as the week before despite being a bit snotty, but I did want to stop & walk with about 6kms to go.  It must just be that particular spot along the route!!  I did keep reminding myself that I was a bit sick & that it didn't matter how slow I went, just get it done.

Wore the skins again all day as I'd registered myself & my cousin to do the electric run Saturday night.  Not sure it it's worth the money, but was fun to do once!!  Didn't really work up a sweat - we took it pretty easy as my cousin hadn't really trained for it & wasn't completely healthy herself.  We took walk breaks where the congestion was too bad to bother pushing through.  The atmosphere was good & the costumes were amusing.  Unfortunately my cuz has all the photo's.  Later.

Legs held up well & wore the skins to bed as well & woke up Sunday just fine.

My race pack for the half showed up during the week.


I'll be channeling Cam Guthrie, Garry Ablett Jnr & Ken Hinkley, current & previous wearers of the number 19 Guernsey for the Cat's. 

2 weeks to go.............feeling prepared, but a little anxious.  It's one thing to have a time goal for an event & make it public - another thing altogether to nail it on the day.  Wish me luck.






Thursday, April 10, 2014

Half Marathon Training Week 9

Mon 31/3: Scheduled 5am 5.5kms (didn't do) & 5.30pm PT DID

Tues 1/4: unscheduled 5.5kms @5am + Knee & shoulder rehab + Core 

Wed 2/4: 5am 8.5kms + 5.45pm Boxing

Thurs 3/4: 5am 5.5kms (didn't do) + 5.30pm PT (totally smashed)

Fri 4/4: Rest - rescheduled the 5.5kms from yesterday DONE

Sat 5/4: 16kms - did 21.3kms 120 mins

Sun 6/4: Rest

This week as all about recovering from lasts weeks long run & keeping up the shorter training runs.  Recovery went well, but the training runs not so well.  Missed Monday, but made it up Tuesday, missed Thursday, intended to make it up Friday morning but slept through the alarm, rescheduled for Friday night.

The rest of the week was spent in a quandary as to what distance to run this Saturday.  My training plan was to alternate between 21 & 16 starting week 7, week 8 - 16, this week 21, with next week (week 10) 18kms, week 11 - 13 kms week 12 event.  Because the ITB flared up week 7 the plan is all out of whack.  I could go 16 this week & 21 next week, but I've got the 5km electric run next Saturday night.  Not sure if it's a good idea to do 21 + 5 in one day!!!  

I decided to wait until Saturday morning & run somewhere between 16 & 21kms depending on how I'm felt, although was pretty keen to give the distance another crack.

PT on Thursday night was killer!!!  Another PT was training 2 x girls where we were & I think Mike was feeling a little friendly rivalry with the other PT & absolutely smashed me!!!!  Everything rep was to the max with bugger all rest time between.  He had to help me off the incline bench after completing the session with incline sit ups til failure.  I thought I was going to have to roll off that bench upside down I was that stuffed!!!

Friday nights catch up run was on the treadmill followed by lots of stretching.  I could barely manage any core work due to still being so sore from Thursday's PT session.

Saturday morning Plumbing Boy decided he wanted to go for a run early & took my car.  Have I mentioned how much I dislike sharing a car???  Instead of leaving home at 6.30am as planned, I left at 7.30am as he didn't get back until then.  By the time I got to the start point, it was 8am.  The sky was very grey & I suspected it might rain.  


remembered to take some photo's today - here is a massive container ship that cruised past as I was getting organised in the car park..

Opted for a long sleeve top which I thought I was going to have to strip off at one point & just run in a crop as I was too hot!!!  The breeze picked up & eventually I had to roll my sleeves back down to keep warm.  I suspect as the top was so wet with sweat it was making me cooler than I would have been had I been wearing a short sleeve top!


as the clouds came over it was very grey

The rain held off & the run was pretty uneventful until the 16km mark when I mentally wanted to stop.  I don't think I've ever found it so difficult to complete a run.  I had to use every ounce of cunning to talk myself into continuing!!  

My breathing was out of control & it took a while to calm that down.  My old PT Craig used to say to me "control your breathing & you control everything else".  I used that as a bit of a mantra & ended up counting my breath in & out for every single step/breath of the last 6kms to get through.



I also used his mantra of "just get it done" & some positive reinforcement from Mike "head up Cat" & "I'm proud of you - you should be proud of you".  Damn it was hard.  But.  I did it & got the time too.  It will be touch & go on the day as there will be people to dodge, I don't know the course & water stations to use (& navigate) among other factors as to whether I can formally crack the 2 hours.




I was soooooooooo glad to make it back to the car.  I think I counted to 1000 twice or was it 5 times over that last 6kms!!!  A few stretches then it was off to get a well deserved coffee!


I really love running bayside - as you can see in the pic's I get to run past a couple of yacht clubs & a marina.  Plus there are serious shipwrights & commercial repairs done as you can see by the big boat in the picture above the coffee shop.  No pic's of the wetlands & birds - I have my phone strapped to the small of my back while running & it's a drag to get out while running if I don't want to break my stride.

Again I did the water drop & practiced eating jelly beans. I did spend the last 6kms thinking I'm delusional if I think I could attempt the next distance (don't want to say it out loud as it still terrifies me - just remove the half from the training I'm doing now & you will know what I'm on about).

My legs were really sore after last weeks long run so this week I had the bright idea to wear my skins under my jeans for the rest of Saturday/Saturday night & even slept in them & was very happy to feel like I had normal legs on Sunday!!!

Had a date with Cinders at the Footy Saturday night (Tully - we missed you!!), sorry, no pic's, but had a good time cheering our respective teams.  Was a bit of a scrappy game, but pretty close with my team victorious in the end.  This expedition included 30 minute walks at either end getting to public transport & then from PT to the MCG, so was ready for a complete rest day on Sunday.

Bring on week 10. 



Wednesday, April 9, 2014

Monday, April 7, 2014

Eating for 1/2 Marathon Training

I've been asked recently what I need to eat to train for a half marathon.  The answer for me is nothing different to what I usually eat.  I've been pretty much eating the same things for the past 12 months now & have maintained my weight (after the initial 6kg loss).  

Although since we bought the Thermomix for Christmas, breakfast has been pretty much smoothies all the way!!!  As the weather turns colder we'll revert back to porridge - need the warmth!!!

In case you are interested, here is a week in my life of eating (& training)!!!

Running Mornings: 4.45am: alarm goes off.  When I remember or if thirsty, a chug or two of water.

5am: out the door for a run usually 3 days 

Non Running Mornings: 5.30am: alarm goes off.

by 6am: in the shower & chugging down between 500mls & 1 litre of water

by 6.30am: Breakfast:

1 scoop Chocolate flavored protein, 1/2 a banana, 50g frozen raspberries, 1/2 cup fat free greek yogurt, about the same of low fat milk (usually Plumbing boy has this too so the quantities are doubled).  I don't actually measure the yogurt or the milk, could be a little more, or less.



7.30am: Cup of tea with milk, no sugar, in my new fangtasia mug (thanks Miss K)




8.30am: Coffee with half a cup of low fat milk, the other half water, no sugar.

10am: 1 x hard boiled egg seasoned with a little salt & some cracked black pepper.  I like mine on the gooey side.




12pm: Lunches

Split in 2 - big handful of spinach & rocket; 1 medium chicken breast; 3 decent slices of sweet potato, steamed brocolini, steamed beetroot, 1 x decent tablespoon hummus for each bowl, drizzle hot chili sauce for each bowl, 1/2 handful of nuts (in second lunch as they live by my desk); 1st lunch + 1 Lindt ball & a cup of tea





3.30pm - 4pm: 2nd Lunch (or pre training snack).  I used to eat the both lunches for lunch (less half the homus & chili sauce) & just a handful of nuts for afternoon tea sometimes with a banana on the way to gym.  I'm finding this works much better.  I used to feel sickly full after lunch & lacked energy later in the day.  Now I'm hungry by 3 - 3.30pm & have more energy for gym.




5.15pm: on the treadmill warming up on PT & gym nights

5.30pm: PT 30 mins Mon & Thurs, OR own training Tues, Boxing Class Wed, sometimes own training or a class on  Friday.

7.30pm - 8pm: Dinner - usually protein of some sort & veg or salad.  + 1 Lindt ball

Veg - steamed brocoli, cauli, brocolini, beetroot, roasted pumpkin, sweet potato (& potato for him), green beans, snow peas are all regulars.  Salad - spinach & rocket, snow peas, asparagus, tomato, spanish onion, avocado, steamed beetroot, steamed brocolini & fetta cheese are all regulars.

Sometimes after gym I am super starving & might have 2 or 3 rice crackers with hummus to tide me over while I cook dinner.  If dinner is going to be more than an hour after training & Mike has yelled at me on the way out of gym "EAT SOME PROTEIN NOW CAT" I might have a small power bar & scale down the protein in my dinner.  Or I might eat a tin of salmon or tuna when I walk in the door & skip the protein I was planning to have with dinner & just eat the veg/salad.  I tend to eat my dinner in the same bowl as I use for lunch to help with portion control.  I like food & pretty much always eat everything served up.  Better I serve up less......

Water - I sip on it all day & usually drink between 3 - 4 litres per day.

The above is a typical week day for me.  

Friday nights we often have pasta especially while if I'm doing long runs Saturday mornings.  I usually cook 150 grams for both of us, Plumbing Boy has around 100 grams & me the rest.  I really struggle with the protein with pasta as I'm a fan of Matriciana style, so have been playing around with adding chicken, less of the tomato sauce & some sour cream to make it less tomatoey.  I'm just not a fan of chicken & tomato together!!!

Saturday night we are often at friends, having friends over or out for dinner.  Generally I'd choose a steak if out.  If at friends I eat what ever is going & of course if cooking I make it balanced in my favour!

Sunday night is pizza night & I make my own base (flour, water, yeast).  I struggle again here with protein as we usually have hot salami, roasted pumpkin & eggplant with olives & pineapple, some times prawns, plus anchovies & chili flakes for me.  Mega salt hit.  Did anyone say fluid retention on Monday morning??  I've had to reduce the size of my pizza as I'm prone to eating everything in front of me & the thought of messing up my week day eating by leaving some for the next day doesn't help me to just STOP eating it!!

I do prep all my food on the weekend - this means steaming the veg, baking the chicken & sweet potato & hard boiling my eggs.  I've been known to freeze the chicken & sweet potato in advance when I know I'll be away on or time poor on a weekend.  This makes sure I always have something I like that has a nutritional value to eat!!  

I also make up big batches of lamb curry, bolognaise  sauce (I have mine on salad or steamed veg + Parmesan) & matriciana sauce to freeze, so this means 2 week nights at least I don't actually have to cook, just reheat.  Works well on nights I'm home late.

BTW I am NOT a nutritionist, & you should consider your own health requirements when meal planning.  I'm trying to eat in a balanced way that minimizes processed food, refined carbs & sugar (with the exception of my Lindt balls!!).

Supplements.  My PT recomended I take fish oil to help with the impact of all the running on my joints & magnesium as I've been getting a few cramps lately (mainly feet), the magnesium is also supposed to help with nervous tension, so I am hoping it will help me sleep.  And yes, the protein powder at breakfast.  I do take vitamin C when I'm feeling run down or have been around people who are sick.  I haven't had a cold or really been sick in a few years now (touch wood).  I do suffer from hayfever & get a bit sinusy, but that's been the extent of it.

Last weeks dinners were: Monday night - he had lasagna I'd made on the weekend to freeze + Salad, I had pan fried Salmon & salad; Tuesday night - lamb rogan josh - his with Naan bread & rice, mine just the curry; Wednesday night - chicken skewers & salad, plus he had home made sweet potato chips as we were out of spuds; Thursday night -he had left over curry that he was supposed to have eaten for lunch, I had some of the sauce with a small tin of tuna & some snow peas & some of my lunch stash of sweet potato; Friday night - Pasta with chicken, tomato based sauce from the freezer I'd made earlier with sweet potato, snow peas & some sour cream; Saturday night - nachos & fajita's; Sunday night - home made pizza.  And yep, forgot to take pictures.

Friday, April 4, 2014

1/2 Marathon Training Week 8

Mon 24/3: Scheduled 5.30am 5.5km Run - didn't do as didn't want to aggravate the ITB.  5.30pm PT - did.

Tues 25/3: 5.30am 5.5km DID unscheduled run

Wed 26/3: 5.30am 6.5km run DID (instead of 8.5km - again, didn't want to agravate the ITB), 6pm Knee & Shoulder Rehab @ Gym + Core (boxing class wasn't on)

Thurs 27/3: Scheduled 5.5km run - didn't do; 5.30pm PT - did

Fri 28/3: rest day Scheduled; 5.30pm Results Class

Sat 29/3: 21.1km Scheduled; 20.17 116.01 mins

Sun 30/3: Rest

This week was all about letting the ITB pain settle down.  I was stressing on whether or not to do the long run on Saturday or not.  In the end I decided to give it a go & just stop if I had any pain.  Thank goodness I didn't!!!  




Misjudged the distance slightly - that happens when someone is dropping you off & picking you up & kind of changes your starting point to suit themselves!!!  I also had to make an unscheduled toilet stop at the beginning of the run.  Again, had I been under my own steam, I'd have stopped off at the loo pre-run.

It was a spectacular morning to be out doing anything really.  I started in the dark running bay side, the water was dead flat, no breeze which I was glad of, as it was pretty cool, admiring the lights of the city, from Port Melbourne around as far as I could see; then rounded the bend towards Willi beach & there were the lights of Geelong on the other side of the bay .  

Then I got to see the most amazing sunrise - apricot peachy coloured clouds on a bright mid blue sky, although sometimes I had to look back over my shoulder to keep admiring it as I was running away from it at times.  As the sky lightened, it turned from that beautiful blue to a paler shade of grey, but I saw 5 hot air balloons hovering in the skyline for half the return journey.  

I get to run through a bit of a wetlands on this route, so there are lots of birds, plus lots of people walking dogs.  I think only 1 walker didn't return my "good morning" & one grumpy cyclist yelled at me to get off the F'n road & almost bowled me over.  I had no choice as the footpath was barricaded off due to works on the footpath & if he had paid any attention he would have noticed the guy in the orange vest escorting me & a kid on his bike onto the road & around the works back onto the footpath.  Rude prick.

I'd convinced Plumbing Boy to let me do another water drop - although he suggested I take 10 bottles & stash them for future runs - EEWWWW.  And managed 10 jelly beans this time which = 20g.  I tried chewing them & it wasn't too bad, but still needed the water to wash them down.  Managed 6 in the km before the water stop, the other 4 before I tossed the water bottle.  




Was completely stoked that I made the distance without knee pain & was buzzing for the rest of the day.  Unfortunately that may (or may not) have had something to do with overindulging in tequila on Saturday night while catching up with my cousins!!!




A bit of a slack week with running, only 3, but if it keeps the ITB in check then I'll take it!!!


Wednesday, April 2, 2014