Friday, November 28, 2014

Training Update

It's been a while since I updated on exercise.  I've been training since the marathon, but not as seriously as pre-marathon.  

Week 1 post marathon - I had my 2 x usual PT sessions, but they were light & involved a lot of stretching to help speed up recovery & we focused on a lot of stretching.  I also did a 5km run on the treadmill as recommended by my running coach & it wasn't nearly as bad as I'd thought it would be.

Week 2 post marathon - 2 x PT sessions, 1 x 5km treadmill & 1 x 10km outdoor run.

Week 3 post marathon - 2 x PT sessions, 1 x 7km Hill run, 1 x 6.5km  medium paced run & 1 x 12km hilly run with stairs (Coogee - Bondi).  Was almost back to normal, but then we went away.

Week 4 post marathon (on holidays) - 1 x 4km hill run + 3km flat run, 1 x 7.5km beach run, 1 x pilates class, 1 x 40min leg session & 1 x 40 minute upper body session (weights session were with my cousin, qualified PT & her mate who's also a PT, done in her mates gym in 30 degree heat & no aircon - & they tried to kill me!!!!)

Week 5 post marathon - 2 x PT sessions, 2 x own gym sessions, 5 km run, 21.1km run

Week 6 post marathon - 2 x PT sessions, 1 x 7km hill run, 1 x 5km fast pace (PB!!!!), 1 x 15km run

Nutrition has been good during the week, but not so good on weekends - the silly season has already started for me & I've had too many late nights & too many alcoholic beverages!!!! I've put on a couple of kgs since the marathon & my belly is feeling bloated so it's time to get my act together & start behaving a little more like an athlete which according to my PT I am...............challenge accepted.

I had a body composition scan done last week. I'm just in the athlete/low body fat %, with 19.6% body fat & weighed 59.4kg without shoes.  Last time my PT did my measurements & body fat % manually with callipers pre marathon I was 15.94% & 57.4kg with shoes.  This morning (on my new electronic scales) I was 56.6kg (no shoes post run).  




Here I am - clearly orange is the fat (I have no yellow which is good as that is "higher % fat"), red is the muscle tissue & blue is bone.  My weight is in the normal category.



Age
Women (% fat)
Men (% fat)
20-39 yrs Essential
8-12
3-5
Low/athletic
13-20
6-7
Recommended
21-32
8-19
Overfat
Obese
33-38
39
20-24
25

40-59 yrs Essential

8-12

3-5
Low/athletic
13-22
6-10
Recommended
23-33
11-21
Overfat 
Obese
34-39
40
22-27
28

60-79 yrs Essential

8-12

3-5
Low/athletic
13-23
6-12
Recommended
24-35
13-24
Overfat 
Obese
36-41
42
25-29
30

The scan guy said I need to set some body composition goals & repeat the scan in 12 weeks.  He recommended not losing more than 2% body fat & that I was in great nick for my age. 

Looks like more squats will be on the agenda............


Wednesday, November 26, 2014

Monday, November 24, 2014

Thursday, November 20, 2014

Travels

So.  What's been happening?  We've been to Sydney for my cousin's wedding, & as we were almost halfway there, continued on to Port Douglas to see another cousin & help celebrate her 2 kid's (also our godchildren) birthdays for the rest of the week!!  I'll let the pictures tell the story shall I??


A sneaky cider at the airport on Friday afternoon


Ahhh Sydney, where they have big cups of cider!!!


A catch up with my Cousin, wife & 2 y/o plus sis & partner on arrival - the pizza didn't last long!!! 


Above - Coogee beach (where we were staying) on the day of the wedding - yes, I'm wearing clothes, you just cant see my bandeau bather top!!!  It was a little chilly in the water. 

Earlier I'd run the Coogee - Bondi coastal walk approximately 12kms return.  I was lucky that it was the annual Sculpture by the Sea Event that weekend & although I had to dodge a gazzilion people out looking & photographing the event, it was cool to see.  This one was my favourite "look who's here"



If I lived in Sydney I'd be a regular on this route - so beautiful.  I did have to stop twice on the way back & walk for a couple of minutes each as I was defeated by a couple of hills - this could have been due to said hills, the 28 degrees C before 9am temperature or the cider consumed the previous night!!!!!


Caught up in the afternoon with a mate from the Gong & shared a jug of Margaritas - pity it was so warm as it wasn't really frozen! 


Frocked up for the wedding






Day after the wedding @ Coogee Beach.  Was a little cool til you got walking which my sis & I did - in the other direction this time to Maroubra Beach along with a little rock hopping....










Spent the rest of the day with the family, extended family & friends of the Bride & Groom @ Coogee Beach, then back to my cousin's for a BBQ dinner.


Ate a lot - breaky @ Coogee one morning & Gelato @ Enmore - so good!!!!






 After 4 nights in Sydney, we headed north to Port Douglas.  Fun in the pool.





Working on some core exercises with the dogs wanting me to throw the ball at the same time!!  I so wanted to steal Oscar - he's such a cutie!!!!



Went for a drive on Friday up to Cape Tribulation, stopped for a swim..........


And went Jungle Surfing!!!!






Princess (6) & Pirates (4) Party on Saturday






Water balloon & spoon race (the birthday kids) above & playing with the TMNT outfit & sword below



Home to some cooler weather & the baby on Sunday - it's so hard to take a selfie with a cat who wont look at the camera!!!


Now I need to get back into training & work of the pudge around my middle!!!!

Wednesday, November 19, 2014

Tuesday, November 18, 2014

A Story about a Ring

Sorry I've been a bit AWOL from here of late.  We've been away & life has been busy.  Hoping do a few catch up posts, but in the interim, here is a story for you, about a ring.......

The week before I ran my marathon this year Plumbing Boy said he would like to buy me a piece of jewellery to remind me of the hard work I had put in.  He wanted it to be something I could wear every day as a symbol of my achievement, but more importantly something I could look at daily to remind me that I can overcome any difficulty after the challenge of running a marathon.  

Once I got my head around it, I knew it had to be a ring, as that would be about the only thing I'd wear daily & an image formed in my mind.  I knew then that I wanted to go back & see the Jeweller who made my engagement ring & try a tension set black diamond ring.  I could see it in my head, but wasn't able to explain why until I went for a run on Saturday morning (it was only ready for pick up Friday which was also our 5th wedding anniversary) - first proper long run post marathon.

Initially I wondered if I’d made the right decision with the black diamond & should have perhaps chosen a regular or pink diamond, but after running 21kms with it Saturday, it is absolutely perfect & represents everything it needs to.  I actually shed a few tears as the realization became so clear to me around the 9th kilometre & I really felt free as I let a lot of things go. 

After explaining the true meaning of the ring to PB on 
Sunday, he suggested I write to the Jeweller & share it with him.  I also wanted to share it with you.  Please excuse my crinkly hands & bad photography!!!



The solid tension set band itself represents Strength, Power & Courage: the band is not delicate, it is strong!!  It is hand casted, not something that can be bought off a shelf - it’s about having courage to put in the hard work & not take the easy way out.  

The black diamond represents the darkness - the Fear, Failure, Anxiety & Negativity I experienced while training for the event.  But when that diamond sparkles it represents Freedom & Forgiveness; & letting all of that go.  

It doesn't sparkle as brightly the clear diamond in my engagement ring, but that is fitting: Fear, Failure, Anxiety & Negativity are all far more difficult to overcome than the love & light which is represented in my engagement ring.


I'm wearing this ring with great pride, but I think it will take a few months for me to stop tearing up as I think about all it represents.  PB was also extremely happy after I'd explained it all to him on Sunday, as he wasn't sure initially that I'd placed the same meaning on it has he'd had in mind - it just took me a while to be able to articulate it!!!

Monday, November 17, 2014

Wednesday, November 12, 2014

Monday, November 10, 2014

Wednesday, November 5, 2014

Monday, November 3, 2014