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 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!!!!!!

Wednesday, July 9, 2014

Monday, July 7, 2014

Marathon Training Week 7/21

This weeks training looked like this:

Monday: PM PT - @ new gym - box jumps, squats, theraband lunges, farmers walks +  5km treadmill - just because

Tuesday: AM Run 1: 10km road 55mins 45 seconds
PM Usual shoulder & glute activation work + core, chest & back

Wednesday: @ home 3 x sets 10 push ups; core

Thursday: AM Run 2: 5km (aim to get under 25 mins) -24mins 49 seconds!!! (PB!)
PM @ old gym 15 mins walk tready; 15 mins rowing machine; 1 set side leg lifts, vertical & incline abs; tabata sets abs, farmers walks.

Friday: PM PT @ new gym - theraband assisted pull ups, theraband tows, push ups, box jumps, hamstring tensions exercises, kettle bell swings.

Saturday: AM Run 3: 20kms - 119 mins 47 seconds

Sunday: Rest

It's been a bit of a funny training week.  For Run 1 - running coach set me a goal to run 10kms as though I were in a race, as fast as possible & she was going to use that time to estimate my marathon time.  Oh dear.  I wish she hadn't told me that.

I psyched my self out of doing it Monday morning as planned.  I'd spent all day Sunday subconsciously (& consciously) worrying on it.  What if I ran a PB for the 10km & then wasn't able to deliver on Marathon day?  But if I don't run a PB, then all that speed work & training I've been doing will be for naught.  Sometimes I am quite the head case & the anxiety of it all almost became overwhelming.

I ran it Tuesday morning after promising Mike (PT) I would do so & just do my best.  I felt like I'd run hard & spew worthy & was totally dismayed with the time of
I'd run the Warrnambool 10km in January with hills under 50 minutes & the same course the year before just under 55 mins.  Clearly I don't do well under pressure.  I guess this means that I may beat coaches estimated finish time for the marathon yet.  Time will tell.

Was very happy with the 5km as I managed to get under 25 minutes on the road.  I'd done it on the treadmill last week but wasn't considering it a PB til I'd done it on the road.  I was still worrying about impending longer runs - virgin territory soon.  But as Carol said - one day at a time!!  

The 20km long run went well, I was zoned out for the majority of the run, not stressing about distance, pace or time & enjoyed it.  According to google I saw a "squadron" of Pelicans - there were 10 just hanging out in the wetland area, then I saw another 3 on a little estuary.  I tried an endurance drink this week - Tailwind Endurance Fuel - dropped it at the 9km mark of the trail.  

I didn't notice in the dark that the next section of the path was flooded by the estuary!!!! I had to run up & down a very pot holed side street in an industrial area to make up the last km, but worked well as I could dump my 600ml drink bottle on timber fence posts in-between swigs negating the need to carry it full!  I drank it all before the 11th km to find the bin that is usually there has gone!!!  Had to carry it empty for another couple of kms til I found a bin.

Coach wasn't too worried about my 10km time telling me that we all have off weeks & that I'm doing well.  So don't feel quite so bad as I did after the run.  Time to put it behind me & move forward.

Tuesday, July 1, 2014

Marathon Training Week 6/21

This weeks training looked like this:

Monday: AM PT - Ladder runs, resistance band glute activation work, body weight squats, farmers walks.

Tuesday: PM Run 1: 5km try to get under 25mins - 24.26mins, but done on treadmill, 1 deg incline + Usual shoulder & glute activation work, core, chest & back, body weight squats; stretching

Wednesday: PM Run 2: 7kms Hills - treadmill hills level 7 39.56mins; + push ups, core, body weight squats & stretching

Thursday: PM PT - resistant band glute activation work, body weight squats, lunges, farmers walks

Friday: Rest

Saturday: AM 18kms 106.45mins + 30 min free PT Session - squats, resistance band assisted pull ups, push ups, farmers walks + 1km rowing sprint

Sunday: Rest

The weather has been quite vile in Melbourne this week so I have done both shorter runs on the treadmill.  I don't mind the cold & I don't mind the rain.  I do mind the gale force squally wind we've had though, hence the treadmill.

Last week of PT with Magic Mike @ my gym this week.  Lucky for me Mike's new gym had an open day on the weekend so I went & had a look & to meet with Mike & his new manager to suss out what sort of a deal they can do for me.

I was instructed to wear training gear so I could try out some of the gear - Mike decided I needed a free PT session which was tough after an 18km run, but what killed me was the rowing.  There were 2 x baskets of prizes set up in the cardio area including a jar of protein, so Mike had to check them out.  It was for a rowing competition.  Fastest 1km time wins.  Yep, Mike said I had do that for my cool down as he was sure I could beat the best time to date.

I went out too hard too fast & almost had to stop & throw up!!  Pushed through & made it to the end of the km a minute or so faster than the previous best on the list.  Comp finished at 9pm last night so I don't know if I won or not yet.  I was so shaky afterwards I could barely walk, let alone fill in the required paper work to sign up!!

I'm now a member @ GoodLife - a bit more expensive than what I've been paying, but the facility & equipment is in far better nick than where I am, plus the membership I've sign up for allows me access to all Goodlife clubs.  My current membership expires in a few months & was on an exceptional deal, so all is good.  As Plumbing Boy says, it's for my health so as long as I'm using it, it's all good.

18km run was without incident & not too hard.  I'm starting to get a little anxious about the increasing distance as I'll be in foreign territory soon!!!!