Friday, September 23, 2011

Up & Running Week 2

Copied directly from my running diary on the U&R forum coz I'm too busy!!!!!

Week 2:

Did not start out very well! Was up at 4.50am Monday, ready for my first ever morning run (still dark out there!).

2.1
Made it to about 38 minutes (3 cycles of fartlek done) when I had a sharp pain in my knee. Stopped & stretched for a bit, tried to run again, no improvement, walked a couple of blocks then tried to run again. Still no joy. Walked the rest of the way home. Boo Hoo. :cry: Knee pain subsided after a couple of hours, but the pain where glute & hamstring join had ramped right up. Looks like I'd aggravated a previous injury caused by my hips/pelvis being out. Off to the osteo where he stretched, prodded & manipulated.

Total time 61 minutes (38 minutes prior to walking the rest)
Total distance: 4.42kms (walked another 1.18kms to get back home)
Max Heart Rate: 168

Had a couple of days off (both coach & osteo said two days); worked late last night so couldn't manage a run. Up bright & early this morning (Friday) & out the door by 5am. We are on holidays tomorrow for a week, so decided to do work out 2.3 today & fit work out 2.2 in either very early tomorrow (4am eeeekkk), or as an extra next week.

2.3
Took warm up slower; took the strides much slower - "pranced" them rather than trying to sprint them. Still a bit sore between glute & hammy now; but fine while running. Will definitely be getting a massage while away!

Total Time: 55 minutes
Total Distance: 5.6kms
Max Heart Rate: 187 @ 5mins & 46 seconds into my warm up - I thought I was about to be run over by a car, so think that frightened me significantly. @ 7 minutes into warm up had dropped to 132, @ end of warm up 142. Rest of run fluctuated between 158 & 167.

Might be a bit spasmodic next week with updates, but I've got my gear ready to go & will be training while I'm away. Hopefully I'll get a few runs on the beach in! I'm really enjoying running in the morning. The air is crisp & clean. Nobody is out & about & I feel like I'm on a secret mission......wait....... :D .is that the endorphins kicking in???


PS I'll be coming live from the "Gong" next week.......

PSS I'll be taking my scarf (although it was 30deg C there today!!!)..........................Carn the Catters

Friday, September 16, 2011

Up & Running 1.1 & 1.2

So. I started the Up & Running 10km course this week. I had a bit of panic on Monday, trying to figure out how to fit 3 workouts in, with a rest day between each from Monday to Thursday. The math just wasn't working!!!! I knew the weekend was supposed to be mental preparation, no work outs; I completed workout 1.1 Sunday morning anyway, then thought I'd have to do the next on Monday night & the 3rd Wednesday.



In my usual haste, I'd misread the literature: the work out week is Monday to Sunday; the course week is Thursday to Wednesday. Dufus. This suits me much better as I've been using the Monday to Sunday week anyway (this time around!).



Workout 1.1


Done @ works industrial estate early Sunday morning. It was cold, windy & rained on & off. Plumbing Boy kindly loaned me his (very expensive according to him) Gortex dirt bike rain jacket. As you can imagine it was a little big for me, but lovely & warm! And not too sweaty. The only problem was the smell.....................sweaty bloke!!! As all the course material is copy written I can't share too much, but this workout included a warm up run, skipping/walking/running, then more running with speed progression.


Distance: 7kms
Time: 54 minutes
Max Heart Rate: 179



Workout 1.2


Did this one on Wednesday night around the local suburb. All running, mostly slow with some progression at the end. In the sweaty bloke jacket again, light wind & a bit of sunshine although quite cold.


Distance: 5.06kms
Time: 40 minutes
Max Heart Rate: 170




Here I am as I came back from 1.2 in said sweaty bloke jacket.

Workout 1.3

Will be done tonight & involves a 30 minute run, some strides & a 1km time trial at the end, running as fast as I can! EEEEK.



I've also signed up for the 10km race at the end of the course. Double EEEK. It's actually a 12km - the loop is 4kms & they offer a 4, 8 & 12km race. As coach says, I can walk the first 2kms as a warm up then run. I dunno if I'll be able to walk while everyone takes off at a run in front of me though.....my inner competitor will not be happy!!!! Maybe I could walk the last 2kms instead :0)



It's local & I can practice the course. I used to run (shuffle) it with my old training partner. The only hard bit is running up the bridge to cross the river. The rest is fairly flat. It's by the river & there are nice big tree's so scenic enough!



I bought a heart rate monitor which is great although the instructions where shite. Thank god for YouTube & the kind souls who make instructional clips on how to work stuff!!!! I'm kinda wishing now I'd bought the GPS version. Scaling the map (firstly remembering which route I'd run) is a pain in the arse. Perhaps this is the push I need to get a new phone. But which bloody phone??? Any runners out there use running apps?? Recommendations please!!!!



I'd better get back to work. We've had man flu in the house this week so PB has been hibernating in the office, looking over my shoulder all week! LOL. He's finally left the office this morning hence getting a blog post in!



Have a fabulous weekend everyone; wherever & whatever you are doing!

Friday, September 9, 2011

Stats.

So. The Up & Running Fall 10km course started yesterday & I have 3 workouts to complete this week, all outdoors. I'd hoped to do one tonight, but considering the forecast is a top of 13 with hail, I think I'll be doing a tready run instead.

I never got around to taking measurements at the beginning of Operation Babewatch, so thought I should now, to see how I change after 8.5 weeks of running training.

I've been recording these sort of stats on & off since September 2002! Yes, this will be a bit boring for those not into stats, but I find it quite interesting so I'm gonna share:

DATE; WEIGHT; BUTT; BUST; WAIST;
10/02/02; 64kgs; 103.5; 92; 78;
04/07/03; 63kgs;105.5; 94; 77;
29/10/04; not recorded; 107; 96; 76;
02/07/05; 63kgs; 104.5; 92.4; 77;
27/09/08; not rec; 110; 96; 80;
12/05/09; 60kgs; 102; 90; 73;
15/09/10; 63.5kgs; 104; not rec; not rec;
21/03/11; 65kgs; 105; 96.4; 77.5;
09/09/11; 65kgs; 107; 96; 79;

All measurements are in cms. It would seem I was at my chunkiest in 2008 & of course lightest in 2009 (wedding). It would have been interesting to see the stats just before the wedding (Nov) when I was thinner again than the stats show in May.

I also recorded my body fat percentage this morning = 26% using callipers. I had to g##gle as I couldn't remember what the healthy range is. Then I went searching for the stats the last time I did my body fat % which was end of W8 FFF challenge in August 2010 @ 24%.

As always, there is descrepancy as to what is considered normal (some said 15% - 23%, others said under 21% was underweight). Last time I looked I'd decided lean or good was 16 - 20% & was aiming for 18%! The most common recommendation I found this time around for a chick my age is that 21 - 33% is normal; above that is obese. I guess I'm in the middle so that's not too bad, but always there is room for improvement.

I'm not overly stressed about it, but again, it will be interesting to see where it sits at the end of the U&R course.

I also had my annual "grease & oil change" a couple of weeks ago; everything came back normal, although my cholesterol had gone up. I'm about one score under the maximum healthy end of the scale before action needs to be taken. My Doc didn't want to see me, but asked the receptionist to mention it to me & let me know to watch my diet.

Mum has a history of high cholesterol & has been on lowering medication a couple of times. This has certainly helped with increasing my AFD's (alcohol free days). I know some of you must think I'm a bit of an alcoholic (perhaps I am!) & I guess drinking wine with dinner every night has become habit. That is probably not so bad if I was only having 100mls. I think my wine glasses are around 400ml full = half a bottle if I fill it up (& don't go back for a smidge more).

This week I've done 5 AFD's in a row so I'm feeling pretty happy with that. Each week has been better & I'm hoping this week will now become the normal. i.e. drinks on Friday & Saturday nights only. There is also $160-00 in the jar towards my new vacuum cleaner too ($10-00 per AFD). Sure I could just go out & buy it, but a little incentive never hurts.

OK. This is getting a little disjointed, too many interuptions at work & I've got a soggy visitor, so I'll finish up. Hope you all have lovely (& warm!) weekends.

Carn the Mighty Catters!!!!!