Monday, March 30, 2015
Great Ocean Road Marathon Training Week 13: 23/3 - 29/3
Run 1: Wednesday AM 5kms Fast - 4.59 pace
Run 2: Wednesday PM 7kms Hills - no idea forgot watch
Run 3: Saturday 15kms - 5km normal pace - aim 5.30, 5km fast as possible - aim 5 - 5.15, 5km recovery pace - aim 5.30 - 5.45 - acheived - average pace overall 5.29
Other: PT x 1
Feeling: A bit fragile
As you can see I did both shorter runs on the same day this week. I had planned to do the 5km Tuesday morning, but felt too gloomy as that was the day we farewelled our friend. I'd planned the hill run Wednesday night as I had PT scheduled Monday & Thursday (& didn't want to do it Friday night before my long run on Saturday). I cracked the under 5 mins per km pace for the first time in a long time which was good.
I felt panicked halfway through & had to talk myself down so to speak. I realize that is why I rarely get the fast time, as it feels quite uncomfortable - like an anxiety attack. Where you can't breath properly. Light bulb moment. I'm a bit slow on the uptake sometimes. I was able to get the anxious feelings under control & still push through. If only you could hear the inner dialogue. I'm sure it was quite amusing!!!
My old PT used to tell me to "just get it done & worry about it later", when he could see me struggling, so I focused on that for a bit, imagining him in my face saying it. My current PT always tells me "you've done the work, you've got this" when I'm worried about not being able to do something, so I imagined him loping along beside me telling me so. I also though about our friend who died & her beautiful smile which was calming.
As I said, our friends funeral was on Tuesday. It was a sad sad day. I took some comfort towards the end of the wake when her Dad said to me he could now see why everyone so loved his daughter. Plus one of the sunflowers her husband planted a while ago bloomed the day after the funeral. Life still seems quite fragile though.
Only 1 x PT session this week - PT had a bout of food poisoning............remind me never to eat sushi from the place next door to the gym.
Long run was shorter, but challenging with the speed session built into the middle of it. The first 5km was straight forward 5.32 5.35 5.26 5.32 5.28. The next 5km (speed session) was a bit all over the shop 5.11 5.22 5.14 5.17 4.57 & had to dig deep on that last km to bring the time down. I didn't think I'd achieve an average pace here of 5 mins, so aimed for 5.15 or less!
The last 5kms were also a bit of a challenge & had to smash out the last km to make the average pace in that section respectable 5.39 5.48 5.48 5.53 5.32 I was getting slower & slower!!! I've never done a run structured like this before so was quite interesting(?) & very challenging. I achieved the overall paces for each section so was happy enough.
I have 30kms to do this coming week & am feeling a little nervous. I've run this far before so I'm not quite sure why!! Maybe I should focus on all the chocolate I can eat after it LOL.
Monday, March 23, 2015
Great Ocean Road Marathon Training Week 12: 16/3 - 22/3
Run 1: Tuesday AM 7kms : pace 5.16
Run 2: Thursday AM 5km : fast - no idea - forgot watch (& key, thus locking myself out of the house at stupid O'clock!)
Run 3: Saturday 28kms : pace 5.43
Other: PT x 2; boot camp x 1
A friend died last week after a 6 year battle with brain cancer. The funeral is tomorrow. It's so so sad & really, just shit. I wasn't going to fund raise for the GORM, but am thinking about doing some fundraising for CureBrainCancer & regardless will be dedicating this marathon to Yvette.
Training has gone well this week despite having a heavy heart. I found out that the GORM doesn't allow personal fuel to be left at the hydration stations & they've yet to announce what the official sports drink will be. I've been training with my tailwind again so will therefore have to carry what I need as I don't think Plumbing Boy will be able to position himself strategically along the course this time.
The mountain range inhibit's their being an easy parallel route between the towns we are running between. Although I am sure that he could manage it on his dirt bike, but then I'd have to travel back to the accommodation on the dirt bike after then run..........ah, sorry, no thanks!!!
I have a hydration belt which I used in training for the last marathon, but it gives me bruises & I really don't fancy running 44kms in it. After reading up on them, I purchased an Astral Ultraspire hydration vest. This model is designed to fit women & I had high hopes. Thankfully it went pretty well on the long run. No chafing & very comfortable. One of the straps needed adjusting when I got back as one of the shoulder straps started to get lose about 20km in & probably due to the tube pulling on it.
I found it quite awkward to suck the liquid up while running & have actually switched the hose with my hiking camel pack. Thankfully they were compatible. The vest came complete with a bladder & hose; hopefully the mouth piece on my other one works better. Trying to breath & drink is always a bit of a challenge. Either of them will be fine for the day: I'm wanting the easiest option though!!!
I checked my long run timetable this morning & I only have 3 x more really long runs to do before the event (each week alternates with a lower km long run). The end is in sight!!
Tuesday, March 17, 2015
Great Ocean Road Marathon Training Week 11: 9/3 - 15/3
Run 1: Tuesday PM 3 x 2kms repeats -
out slow, back fast: pace 5.49/4.34
out fast; back slow: pace 5.45/5.31
out & back as fast as possible: pace 5.08/4.42
Run 2: Thursday AM 5km faster pace - 5.14 pace
Run 3: Saturday 13kms slow & steady - 5.32 pace
Other: PT Monday & Thursday
Feeling: Getting over the fear of the hills.
As I said the other day. What's the worst thing that could happen?? I'm halfway there so I really need to be head down & bum up & work hard!!!!
Practised running down the hills fast on this weeks long run - usually I use them as bit of a recovery, put the brakes on & run slow. I need to use the advantage to make up the extra time needed to get up the bastards!!! Didn't do too bad hence the time. My PT set be a goal pace this week due to the shorter distance he say's of 5.30, I thought he said 5.35, with 5.40 as the slowest, so felt a boost of confidence smashing that. Bring on week 12!
Monday, March 16, 2015
Great Ocean Road Marathon Training Week 10: 2/3 - 8/3
Run 1: Monday AM 5km Normal pace; pace 5.26
Run 2: Wednesday PM 7kms Hills; pace 5.59
Run 3: Friday 25kms pace 5.54
Other: PT Monday & Thursday
Been fighting off a cold all week (thanks Mr PT) & felt sluggish. Monday night at PT my legs would barely work! I think doing 21, then 23kms a week apart took it's toll on my body! That said, pace was better for the long run this week & it was 2kms further. I was on target for a 5.50 pace, watch was about to die with 2 kms to go so I hit stop & save & had to manually add on the last 2kms from the end time (of day). I faded quite a bit without it to motivate me I guess, but dems da breaks. We went away for the long weekend to a music festival, hence doing the long run on Friday! Was good to have it done before we went.
Plumbing Boy saw a dive shop closing down during the week so we went in & scored a few bargains. I got a 7mm 2nd hand dive suit for $100-00 + a brand new 2/3mm steamer for the same price. PB got a BC & a steamer (2nd hand BC) but there wasn't a 7mm that would fit him. We took the steamers with us to Port Fairy & swam in the great southern ocean despite the cold!!! I was able to stay in for a lot longer & I could get in so much faster! I suffer from Reynaurds Phenomenon & have issues with hands & feet. We swam & body surfed both mornings we were there. Not sure if it played much part in leg recovery, but certainly helped with the seediness!!!
Sunday, March 15, 2015
Great Ocean Road Marathon Training Week 9: 23/2 - 1/3
Run 1: Monday PM 5kms Normal Pace - done on tready, forgot to time & didn't have watch.
Run 2: Thursday AM 5km each progressively 10 seconds faster that the previous- done outdoors paces were 6.29 5.46 5.41 5.21 4.45
Run 3: Sunday 23kms pace 6.06
Other: PT Monday & Thursday
Cant remember why I did the 5km on the tready. Maybe it was hot?? Despite the fact that my progressives weren't 10 seconds apart, coach said I did good (well executed was what she really said). Last time I tried this was on a treadmill & therefore much easier. Back on the new hilly route for the long run & feeling too slow.
Saturday, March 14, 2015
Great Ocean Road Marathon Training Week 8: 16/2 - 22/2
Run 1: Tuesday PM 3kms Time Trial 15.42 pace 5.14
Run 2: Thursday AM 5km split 14.29/13.56
Run 3: Sunday 21.1kms 1 hour, 1 min 21 secs pace 5.45
Other: PT Monday & Thursday
Was Mum's birthday on Sunday so we went to Warrnambool for the weekend. I really wanted to do my long run somewhere along the Great Ocean Road & drive the actual course. In the end we drove it Friday night & I ran from my sisters on Saturday morning on the rail trail which has a long slow incline for around 7kms + a couple of steeper shorter hills in the first 2kms from my sisters house so that did the trick. Time trials show I am less fit than this time last year. SAD FACE. I've gone from superior - to excellent VO2 max from the 3km time trial in the 30 - 39 age group (& not quite into the superior category in my own age group). Coach was happy with my times though.
The course overall looks like 2 x unrelentingly long never ending hills + lots of manageable (shorter – where you can see the end & there is a flat to recover on before the next!!); the last 10 – 15kms is relatively flat. Better 2 than 10 evil hills, but they are still pretty scary. God help me.
Friday, March 13, 2015
Great Ocean Road Marathon Training Week 7: 9/2 - 15/2
Run 1: Tuesday PM 3km, 2km, 1km - pacing each faster than the previous with a 2 minute break between sets. 16.15 pace 5.24/10.8 pace 5.19/pace 4.5
Run 2: Thursday AM 5km fast 26.18 pace 5.15
Run 3: Sunday 15kms 1 hr 30 mins 39 secs pace 6.02
Other: PT Monday & Thursday
Feeling: Like I need all the help I can get
Back at home this week. I realise I cannot train for a hilly marathon on a flat route, so I've had to change my long run route. I've run various sections of it before, just not where the hills are. Not knowing the route so well is a bit off putting. I find comfort in familiarity it seems. One hills is a half km switch back, but I can run all the way up. It hurts. I've decided to sign up with my Lazy Runner coach Marie. She's kept my long run time table pretty much the same as I had drawn up, but will give me my other 2 x weekly runs to do each week according to how I'm feeling & how my body holds up. She's told me not to stress too much about the hills. We can train my legs to remember the uphill motion & they will do as they are asked. She said a greater concern with this event is the possibility of gale force winds & rain or hail, neither of which you can really prepare for. Oh great. Now I'm back to worrying about the wind! Urgh.
Thursday, March 12, 2015
Great Ocean Road Marathon Training Week 6: 2/2 - 8/2
Run 1: Monday AM 5kms 27.03 pace 5.24
Run 2: Thursday AM 24.01 2hrs 35mins 6sec pace 6.28
Run 3: Nil
Other: Walking; hiking; bike riding
Still on holidays, still doing the rehab stuff for the hammie & still not pushing too hard on the long runs. I forgot to take my long run timetable with me & was only supposed to do 23kms this week. Oops. No matter. I think my hip flexors hurt more than my hammie did this week. Took an epsom salts bath every day & also had a massage. This looking after yourself isn't too bad. OOhhhh forgot to tell you I started Febfast. No booze for the month of February. Well - I might have told you in the holiday post, but I'm playing catch up with these training posts. Left for home on Friday. Back to regular training schedule soon. My running coach from the last marathon emailed while I was away, offering her services (discounted) & enquiring as to of I was still running, had anything planned & if not why (was a group email). At this point I was considering signing up with her. Wanted to talk it over with my PT......................
Wednesday, March 11, 2015
So. I'm still alive & kicking. Just been frantically busy with work stuff & been away for 2 weekends out of the last 3, with the middle one despite being at home, insanely busy. Which explains why my poor little blog has been neglected!! It was all I could do to keep up with food, laundry & training!!! Don't look at my floors - they are well past due for a vacuum & mop.
I am still training for the great ocean road marathon in may, but I must say it has been hard. My head space hasn't been great, but I think I'm getting there. Training with hills is much much harder. And the fear of not being able to run them all, has had the better of me. Until today, I think. I wrote on my mirror this morning NO FEAR right underneath this & plan to keep writing it until it's conquered.
I mean really, what's the worst that could happen. I have to walk? Or my time is slow due to possible gale force winds or rain or hail??? I'll just be wet, tired, sore & grumpy. I'm just a bit precious sometimes & hate setting goals I may not achieve. Freakin' daft right????
Anyhoo. Enough of what's going on in my head. How are we all? Apologies for not visiting you all very much &/or not commenting. And a big hello to the lovely C who messaged me earlier today to make sure I WAS still alive & kicking. Your message made my day. You my friend, are awesome!!!!!
Tuesday, March 10, 2015
Great Ocean Road Marathon Training Week 5: 26/1 - 1/2
Run 1: Wednesday AM 5kms Slow 26.53 pace 5.23
Run 2: Friday AM 15.5km Slow 1hr 34mins 49 sec pace 6.07
Run 3: nil
Feeling: quietly hopeful
Hammie held up to the not so slow 5km Wednesday so I decided to go longer on Friday. Aim was for 10kms, but was feeling good, & desperate to to get to far off schedule so went to 15.5kms, but kept it really slow. The area is unfamiliar (we were away on holidays). Part of the run was in a wilderness type park that took in the old Pambula racecourse. I've forgotten how far it was around, but had 40 odd Kangaroo's on the track & in the middle of the course to keep me company, so I kept making like a horse, running around & around that!!! It was only 2.5kms home from their & I could have walked as a cool down or got plumbing boy to pick me up if it had all gone to shite!!!
Monday, March 9, 2015
Great Ocean Road Marathon Training Week 4: 19/1 - 25/1
Run 1: Tuesday PM 7kms Hills - no
Run 2: Thursday AM 5km fast - done but not so fast
Run 3: Saturday 13kms - did not do
Other: PT Monday
Left hammie has been feeling a bit niggly for a while & had been getting tighter & tighter. Tuesday I decided to ditch the planned hill run & do something flatter. Went out as fast as possible for 2.5kms then came back at normal pace 5mins/5.45 respective paces. I booked in to see the physio at this point - the earliest I could get in was Friday - as it was still quite tight, but OK. Thursday morning decided to repeat Tuesday's run. Hmmm. Stopped after 10 metres & decided to walk a bit more, then try a slow run to see how it went. Pulled the pin altogether after 1km & walked home. Had PT that night in the park, but it was 30+ degrees & hammie was sick so we just went for a walk & chat instead (no charge) - bless! as it was my last session before going on holidays.
Physio wasn't too concerned, yes it was tight & he loosened it up with massage & acupuncture, gave me another batch of glute activation exercises & instructions on stretching & foam rolling & to not run for a few days & to then take it slowly. So I missed my Saturday long run & went off on holidays.
Sunday, March 8, 2015
Great Ocean Road Marathon Training Week 3: 12/1 - 18/1
Run 1: Tuesday PM 7kms Hills (forgot watch)
Run 2: Thursday AM 5km fast 25.24 pace 5.05
Run 3: Saturday 21.1kms 2 hours seconds pace 5.41
Other: Monday PM - PT; Friday PM - PT; Wednesday PM - Own gym stuff
Feeling: tentatively excited
Ran the hill loop in reverse again this week - it is definitely harder than running it clock wise. And I didn't cut it short for any reason :-)
More importantly I wasn't stressing about the potential hills in the GORM!!! I want to drive the course sooner than later so I can see just what I'm up against & adjust my longer training runs to similar terrain. This wont happen for a few weeks as we're going away on holidays soon, but don't feel as anxious about it this week thank goodness!!!
Thursday mornings fast run was pretty good - pace 5 mins 5 seconds - need to knock 5 seconds off each km to reach that 25 minute mark. I'm getting closer!