The Log

2011-12-30T06:13:00.002+11:00

29 December 2011

10km @ 5:42/km average pace - Botany Bay

Legs felt quite heavy from weight session previous day.

30 December 2011

7km @ 5:26/km average pace - Botany Bay

31 December 2011
CR 5KM Challenge: 24:42, total of 10kms

1 January 2012
Easy start to the year.....
(AM) 20km bike ride
(PM) 20 minute easy run (golf course loop) 3.40km

2 January 2012
40 minute walk (early morning)

4 x 10 (20kg) chess press
4 x 10 (7.5kg dumbbells) incline flies
4 x 10 (12.5kg dumbbell) overhead chest pullovers
4 x 10 (8kg dumbbells) chest press
4 x 10 (12.5kg ez bar) tricep pullovers
4 x 10 (10kg dumbbell) tricep press
4 x 10 (15g) tricep pulldown
4 x 20 (3kg medicine ball) leg raises/stomach crunches

30 minutes treadmill: 5:62km

Look out 2012

2011-12-28T16:28:00.000+11:00

27 December 2011

18km @ 5:31/km average pace: Botany Bay

28 December 2011

4 x 10 (20kg) glute machine

4 x 20 (35kg) adductor

4 x 20 (30kg) abductor

4 x 10 (20kg bar) lunges

4 x 10 (25kg bar) deadlifts

4 x 10 (12.5kg dumbbell) single arm back row

4 x 10 (25kg) pulldown

4 x 10 (22.5kg) upper back

4 x 20 (3kg medicine ball) leg/stomach crunches

30 mins treadmill: 5.65km

20 mins stairmaster.

Day 2 towards goal!

2011-12-09T16:01:00.001+11:00

Morning: 35 minute walk

Mid afternoon Gym session:
4 x 10 (20kg) chest press
4 x 10 (15kg) overhead dumbell fly
4 x 10 (7kg) incline chest fly
4 x 10 (15kg) upright row
4 x 10 (5kg) shoulder raises
3 x 10 (12.5kg) should press
Abs
20 minutes bike (1min, 2 min off interval session)

Still not feeling 100% due to stomach bug so decided not run and choose lower intensity cardio options.

Suprise!

2011-12-08T15:14:00.001+11:00

It's been a while, but it's time get focused as I work towards my main goal, and the many little goals I'll have along the way.

4 x 10 (20kg) glute machine

4 x 20 (35kg) adductor machine

4 x 20 (30kg) abductor machine

4 x 20 (35kg) calf machine

4 x 10 (35kg) lat pull down

4 x 10 (22.5kg) upper back

4 x 10 (12.5kg) single arm should press

Abs

20 minutes interval session; elliptical trainer (1 min on, 2 min off)

Remember Me......

2011-06-06T07:22:00.003+10:00

It's hard to believe over a month has got away on me without blogging.......

Well I have to say there is progress. It has taken a few months but not only have a got over my injury but I think I'm in the right "head space" again. I have no racing plans over the next few months; just some very low key events to keep me honest and hopeful see some noticeable improvements. The focus on the moment is health and fitness.

I'm happy to say I'm running injury free again and have been increasing the mileage, however I did have one little hiccup over the past month. After a visit to the RPA Melanoma Clinic, there was some concern regarding a mole/freckle on my left shin, three days later I had it removed by the surgeon and given strict instructions of no exercise for two weeks. After some discussion with the Doctor. I was given permission to walk but no longer than 15 minutes per session. Well, I was good for two days and then met a girl friend for a 1 hour walk and then commenced running -sensible distances of up to 15km :-)

A very dear friend diplomatically suggested the Michelle Bridges 12 Week program during a conversation we had a few months ago. After some research, I decided to sign up for "Round 2" that commenced on 23 May 2011. Whilst my diet and exercise routine were not too bad, I just felt I needed some direction and focus. So far so good, I did have to make some small modifications with the exercise plan in the first week due to the stitches in my leg and the bonus cold I had picked up but I'm happy to say I have lost 1.8kg in the first two weeks. The meal plan, shopping list and recipes are very good and I it's great to be so organised.

I'm back

2011-05-06T11:42:00.002+10:00

Finally an update - well life has been extremely busy in the Gregory house with regular life, holidays which including a trip to Bryon Bay to enjoy the Bluesfest but training has been going well and I think I've turned the corner with my PF.

Training has continued to be a mixed bag but very enjoyable. Some highlights include:
* a five day running streak!!!!!
* power walking with my new weight vest- I'm in love with it.
* interval sessions along the beach, again with the weight vest
* sand hill training at my favourite hide away.
* Gym sessions (strength and core)
* Relay for Life
* A secret session to keep me under the radar to assist in my return to running.

All topped off with little more weight loss and I'm about to starting something very exciting.

Loser

2011-04-12T08:25:00.016+10:00

Well I lost the Gregory v's Gregory challenge this week but I'm happy to say that I lost weight and few centimetres along the way. Let's just say, my challenger had a "last minute training session" and next weeks results may be a little more accurate. I'm pleased to say I feel like I have finally turned the corner with my foot injury, the dreaded plantar fasciitis, I have some new orthotics to wear in my everyday shoes and had some adjustments made to my "running" orthotics, some physio and lots of taping. I am very excited that I have had no foot pain for now 9 days. Last weeks training was again mixed and very enjoyable; * Running - a grand weekly total of 45km and pain free!!!!! * Lots of strength and core work, I'm loving the return of the callous on my hands * Cardio; step machine, bike, walking, etc. On Saturday morning we meet my lovely sister and her two little girls and walked "The Bay", a great way to spend a couple of hours in the sunshine. Feeling good.......

Gregory v's Gregory

2011-04-04T09:36:00.005+10:00

This week’s training has been like a bag of liquorice allsorts. I finally received the results from my x-ray and my foot is “normal”, so the Doctor recommended I get a steroid injection, so I have made an appointment with a sports doc on 13 April 2011. In frustration and pain I took myself off the local physio in pure desperation with my x-rays in hand. I should have done this sooner; it appears the pain in due plantar fasciitis (who would have thought) so after some treatment and strapping I was off out the door and limped home.

In addition to the medical costs I have decided to it’s time to trade in the stilettos for “flatties” - yes I have been shoe shopping.

So this week’s training has included; walking, swimming, free weights, PUMP classes, and a 90 minute session in Wanda Sandhills

Now getting back to “Gregory vs. Gregory”, both Wayne and I have been injured for a while now, so for a couple that were both running 100km plus per week to next to nothing our waist lines have expended, so there is a challenge in the house. On Saturday morning, we took some before photos in our “reg grundies”, weighed in and shook hands on a three month challenge, similar to the Biggest Loser, the person with the biggest weight loss percentage each week is the winner. So this week’s were off the movies to the see the winner's choice.

ARRHHHHHHH

2011-03-28T13:34:00.002+11:00

For those of you who follow my blog will be aware I have had issues with my foot since January, and this has causes some disruption to my training and quite a few stops and starts.

I have now had the foot x-rayed (results pending) and did not run from 17 to 25 March 2011. During this period I also took some anti-inflammatories and I must say my foot felt the best it had in months.

Saturday evening (26 March) after my PUMP class I ran an easy 30 minutes on the treadmill, the foot was a little "niggly" but not too bad. Full of enthusiasm, I did a nice easy run around Scarborough Park, only 5km but bang - my foot was giving me the same grief.....DAMN!!!

No don't go thinking I have been sitting around for weeks not doing anything but baking...... Just a quick summary (I have forgotten most of it now)

''000" Aquathon - Emergency Services. This is an annual event that included a 800m swim and a 5km run. I teamed up with my usual partner and did the run leg, winning the first Mixed Team, and Second Team outright.
Spin and PUMP classes
Lots of free weights and overall strength and conditioning.
Cross training, ie cardio machines and walking.

Training Wheels

2011-03-03T14:22:00.001+11:00

I'm not one to train in the afternoon but sometime the options are limited, so after a quick coffee and chat when I got home I quickly got myself back out the door. I was a little anxious that both the distance and pace recommended were a little beyond my ability at the moment but I decided I would give it a go. Let me just say I was pleasantly surprised that I made the distance and was a little quicker than the suggested pace.

This morning I was back at SWEAT, however I started my warm-up my legs were very tight and stiff from last nights run and my foot was still quite tender. However, got through the drills and strides 7 x 600, ironically all at the same pace. I must say I'm feeling very slow but I know a couple of good solid weeks will make all the difference.

Foot: whilst I had been resting it's still quite sore but at least in an isolated area now. I have order two new pairs of running shoes and have decided to go for a complete change on recommendation of a well respected runner.

NKOTB

2011-03-01T09:51:00.000+11:00

Some of you 80's and 90's blue light disco kids will know what I mean.......

After slowly getting back into my running and now only having the foot injury isolated to one area, I sent and email off to Sean Williams last week deciding it was time to get back to SWEAT. I had not been to his sessions since 2009 and I knew my level of fitness was not the best but I was happy to be a NKOTB again.

So today was my first session back and to welcome be back we had 30 hills sprints, and I'm happy to say I got through them all (just). Including my warm up/down, drills and strides and the 30 hills sprints I managed a grand total of 10.4km. WOW.

Now looking forward to nice bike ride after work with my husband who has been given the all clear to start some light exercise after knee surgery a couple of weeks ago.

Coming up for air.

2011-02-21T12:08:00.000+11:00

Wow, it hard to believe that over four weeks has slipped by so quickly. I’ve had an interesting couple of weeks but here is a quick summary (the bits I can remember).

• Australia Day: I ran the 3hr Wild Running Event. It was a really hot day and a great event. I used this event to assess my foot injury and the likelihood of completing 6 Foot Track. After about 2.15hrs I was really struggling (hobbling) and the pain in my foot was unbearable.

• 6 Foot Track :-( - I withdrew knowing my injury and the level training required for event in a time was not possible. I don’t want to just finish events, so lookout 2011.

• After my decision to withdraw from 6 Foot I felt like the weight of the world had been taken off my shoulders. I had a few days of no exercise and just caught up on sleep. This gave me the opportunity to think about training goals and establish a routine that would fit into my work and lifestyle.

• Injury: after recognising the issue with my foot I decided to visit my very well trusted sports Doctor, something I should have done earlier. After a quick discussion I had a diagnosis, a solution and was told to go home and run.

• Exercise: I’m happy to say I have enjoyed my sessions at the gym and still knocking out my push-ups on my toes (a personal victory), I’m getting out on my bike, walking and running. I have no long term running goals at the moment, I still have some pain in the foot but it’s on the mend so I just need to moderately return to a solid base.

• Diet: after my regular monthly visits to the dietician, I am now weighing in every fortnight and have a full consultation every six weeks. My first weigh in gave me loss of 2.5kg so I was very happy – it seems I am now re-establishing a routine again.

The eye is on the ball

2011-01-18T12:18:00.001+11:00

The past week has really got away on me, I did manage to complete 10/14 days on my self-enforced "no running" rule but I have to say during this period I was so tired and slept 10-12 hrs a day most days and would fall asleep on the lounge most nights. By the time last Saturday rolled around (15 Jan) I felt the need to test my body with a gentle 7.5km run. I felt okay a little stiff all over but I could not believe the humidity and felt like I was running on the spot but managed an average pace of 5:36/km.

With the plan of not rushing back into things I had a rest day on Sunday, but partly due to having a little guest, my 2 year old niece who stayed with us on Saturday night so we could spoil her a little.

Yesterday back to it; up at 4.20am for an easy 10km run. Everything felt okay and managed a nice comfortable pace of 5.30/km. After work I completed a gym session of:

4 x 10 lunges (20km standard bar)

4 x 8 power squats (40kg olympic bar)

4 x 10 single leg roman dead lifts (10kg dumbbells)

4 x 20 calf raises

4 x 10 upright rows (20kg standard bar)

4 x 10 plate raises (10kg)

4 x 10 lateral raises (7.5kg)

4 x 50 oblique twists (3kg medicine ball)

20 minutes on treadmill walking on an incline.

This morning was struggling 12km. I felt really flat, probably a little dehydrated and my legs felt a little heavy from the strength session. I included 2 x 1km reps that were shamefully slow but the effort was felt.

Now the next few days will be interesting, Wayne and I get a special delivery this afternoon. A 6mth old baby (Mckenzie) and 2 year old (Ruby) - now it's only temporary. We'll be babysitting/spoiling the girls until Sunday, so I'll have to do a little juggling with my exercise but I'm sure the running pram will get a work out this week at least with the 2yr old, which I'm sure I can also count as strength training, as she is almost 16kg herself.

Moving ahead.

2011-01-10T14:55:00.000+11:00

I woke up this morning to the sound of heavy rain but decided to jump out of bed and get myself dressed for my bike ride in the hope that it was a passing shower and thankfully it had stopped when I was ready to go as I was determined to get out there.

Leaving home at 4:45am this morning and rather than ride directly down to the foreshore I did a little lop around the back streets of Sans Souci in search of a couple of hills and hoping I wouldn't find any pot holes. As approach Ramsgate I came across three Police Officers walking through the park scanning the area with torches, very unusual. After a quick look around I could see anything and kept on going.

Finished up with 22.5km in 65 minutes and nice and sweaty. I'm not going to visit the gym this afternoon for two reasons;

1. A little muscle recovery.

2. Wayne has just finished two night shifts and I'd prefer some quality time ;-)

On a positive note I have been spot on with my diet, not a drop of alcohol has passed my lips I'm back on my medication (insulin & cholesterol), and my neck/shoulder/foot are improving.

A Trifecta of Exercise

2011-01-09T18:05:00.000+11:00

AM: A half marathon..... on the bike. This morning we headed off for another bike ride and I must say I did have a case of DOMS that did not help when I first started off this morning plus riding into a head wind. Anyway an enjoyable ride and although I did take some money with me, we resisted the urge to stop for a coffee and choose to get through the session to burn as much fat as possible.

PM: Now I don't know if I should consider this as exercise but the WII did record how many calories I had burnt so I guess I can. My lovely sister gave me a new WII game for my birthday which included Latin Dance, Bull Riding and of course a Marathon so I finally had a crack at it today. Let's just say there is a reason why I run..... I cannot dance.

And back to the gym this afternoon with not a big choice at the moment due to my previous training sessions and the neck/shoulder issues so I worked by back;

4 x 10 lat pull downs (35kg)
4 x 10 lower back machine (30kg)
4 x 8 bent over rows (22.5kg)
4 x 8 one arm dumbbell rows (12.5kg)
60 leg raises/crunches (3kg medicine ball)

15 minutes stepping machine
15 minutes elliptical trainer.

I did it.

2011-01-08T18:38:00.000+11:00

7 January 2011

PM Session: I stuck to my plan and took my self off to the gym (Fitness First Rockdale) when I got home from work. Felt like I had the training wheels back on and I was starting from scratch all over again.I took the sensible approach and lightened the load for all sets/reps. I'm going to go back to my usual format and record the detail of my strength sessions so I can see the improvements and recall my training.

4 x 10 leg press (60kg)

4 x 10 adductor machine (45kg)

4 x 10 abductor machine (40kg)

4 x 10 (each leg) glute machine (20kg)

4 x 20 calf (30kg)

4 x 10 single arm curls (7.5kg)

4 x 10 arm curls (15kg standard bar)

4 x 10 lower arm pulley (15kg)

2 x 50 oblique twists (3kg medicine ball)

2 x 10 leg raises/crunches (3kg medicine ball)

30 mins elliptical trainer.

8 January 2011

AM: I took the rare opportunity of waking up naturally..... no alarm and after my regular morning coffee both Wayne and I set off for a bike ride along Botany Bay. This morning we rode at a more leisurely pace for 75 minutes (22.5km).

PM: Back to the gym. I had planned on training my chest and shoulders however the current issues with my shoulder/neck required me to alter the session due to the poor technique and pain.

4 x 10 chest press machine (25kg)

4 x 10 incline flys (7.5kg)

4 x 10 overhead dumbbell extensions (12.5kg)

4 x 10 shoulder press (12.5kg) - stopped to due to technique/pain

4 x 10 dumbbell tricep extensions (12.5kg)

3 x 10 overhead tricep extensions (15kg standard bar)

100 x crunches

30 mins elliptical trainer

Not only have stuck to my training plan, I'm also back on track with the diet and following the meal plan and decided I need to cut the alcohol. I went out and bought a new set of scales as my old ones had died, although I did like the fact that when I initially stood on them they would tell me I was 38kg but the longer I stood on them the heavier I got. This morning for pure fun I jumped off at 92kg. Anyway, the line in the sand has been drawn and I know where I'm heading.

It's like riding a bike....

2011-01-07T13:45:00.000+11:00

Yesterday was a complete day of rest as my body felt like it had been through the spin dry cycle in the washing machine. After my massage on Wednesday afternoon, I was left feeling for and sore and bruised from the "cupping" on my back - at least I forgot where I was aching because I ached everywhere.

This morning I woke up and my body was feeling a lot better, even my foot did not having me seeing stars with this morning first few steps.

Wayne gave me a few words of warning before I left; be careful of pot holes, take it easy and lookout for people particularly in the isolated areas along the back of the Cooks River heading towards the airport. I walked the bike to the servo and pumped the tyres up and I was on my way, ahh it felt good. Managed to ride just a tick over 21km in 1hr, and jumped off the bike with sweet dripping off my face...... a good result.

After putting on my "skinny jeans" this morning I really didn't like the extra accessory..... the muffin top!!!!!!! I put my meal plan that I know works for me in my handbag and thought no more excuses. I had planned on reading it this morning on the train, however the train was suddenly terminated at Central so I walked the remainder of my journey squeezing in another 15 minutes of exercise to start the day.

Out

2011-01-05T11:11:00.004+11:00

After hobbling around the office all day yesterday, I again laced up the shores for my morning run along Botany Bay. I was nearly 3km into the run and a friend rode up beside me on her way to work and asked why was running with a limp. I explained the situation and advised her this morning's run was the "decider". I had planned to complete 7km but I after six painful kilometres I decided to walk the last km, and even that was painful.

Over a coffee and chat with Wayne this morning I decided to withdraw from the Narrabeen All Nighter and not run for two weeks but I do have an alternative training plan.

20km bike ride before work
hit the gym in the afternoon; strength training followed with a solid workout on the elliptical trainer

I have trialled using the gym at lunch time but find it was too rushed and I was not training to my desired level so it back to Fitness First at Rockdale after work.

So this morning I left the high heels at home in exchange for a pair of flatties and after reading the comment Beki left on my blog I know I'm doing the right thing.

Decisions

2011-01-04T11:46:00.003+11:00

2 January 2011

As planned I arrived at Drummoyne at the reasonable time of 5.30 am to complete four laps of The Bay Run http://en.wikipedia.org/wiki/The_Bay_Run I must have looked a sight kitted out with my Nathan Hydration pack considering the amount of taps/water along the pathway, however I had a plan. I set my interval trainer on my garmin to run 3km and walk 300 metres in preparation for Saturday night. I intended to use the walk breaks to drink and eat, taking full advantage of the walk to ensure I kept moving. It was quite an interesting experiment, at no time did I think "not another lap of the Bay", and just focused on the discipline of walking and running. The end result 30km @ 5.58/km average pace, yes including running and walking. To top it off I felt very fresh when I finished and felt I could have kept going.

I must admit I did enjoy the company of Wayne for the last 5km and a nice breakfast at The Cove when I was finished.

3 January 2010

You guessed it another lap of The Bay. A good friend was visiting from interstate and invited Wayne and I for breakfast at The Cove (again), so we decided to squeeze in a lap of The Bay before breakfast. 7km @ 5:28/km average pace.

4 January 2010

This morning I settled for an easy 7km along shores of Botany Bay. Not a comfortable run (more to details to follow) but finished with an average pace of 5:38/km.

Decision????

The past couple of weeks I have experienced some issues with my left foot. Initially I experienced some pain in the ball of the foot and the big toe, however it has now extended along the tendon of my foot to the point I'm walking with a limp. I'm sure it's the return of PF, hence the decision I need to make. Should I do the Narrabeen All Night and risk further injury and other races or just grin and bear it for a race that I have no expectations and only entered to give me a boot up the backside to train more consistently?????????????

Dress Rehearsal

2011-01-01T12:11:00.000+11:00

After having two days off training due to the my ongoing issues with my neck and shoulder I was keen to lace up the shoes this morning.

I decide the practice my walk/run routine in preparation of next weekend's event http://www.narrabeenallnighter.com/. I ran for 3km and walked for 300 metres. I must say it was a very comfortable training session and I was very disciplined to walk at the exact time and not think "I'll just run to the next tree, etc". In total I completed 12km at an average pace of 5:48/km including the three walk breaks.

I finished the session feeling great - but very sweaty.

I had a discussion with Wayne when I got home about my training and I've decided I'm going to run 4 laps of "The Bay Run" tomorrow practicing again today's walk/run routine. I know it will be boring but a little mental preparation won't go a stray.

I feel so much better.

2010-12-30T11:11:00.001+11:00

I now feel pretty good about my Christmas Day food intake.

http://www.dailytelegraph.com.au/lifestyle/diet-fitness/donna-simpson-ate-30000-calorie-christmas-dinner/story-e6frf019-1225976731223?

Shiney and New

2010-12-29T08:46:00.000+11:00

It's definitely that time of year when the days feel like a blur. I have managed to keep a consistent running routine over the festive season, however still not getting in those strenght session that I miss dearly.

Just some dot points of recent activity:

22 December: 15km @ 5:27/km average pace.
23 December: 7km @ 5:25/km average pace (slept in)
24 December: no exercise return of the dreaded neck and shoulder issue.
25 December: 7km @ 5:32/km average pace. Christmas Day Bay Run.
26 December: 12km @ 5:10/km average pace, include 2 x 1km (4:41, 4:44)
27 December: 28km @ 5:55/km average pace.....finally a LSD
28 December: 5.5km @ 5:31/km average pace (recovery run)
29 December: 16km @ 5:28/km average pace

I'm finally starting to feel a little fitter now I need to build on my endurance and just let the increase in speed happen.

I'm looking forward to the start of 2011 for various reasons.

new job, still with Fire Brigade. Finally some relief, my former position was abolished due to a restructure but after a couple of applications and interviews got some good news just before Christmas.
A big goal..... Glasshouse 100 miler. This year I'm going to focus on my endurance.
Developing my creative side a little more.....http://bg-cakesandotherdelights.blogspot.com

In Brief.....

2010-12-20T10:28:00.004+11:00

The last week seems to have disappeared, with travel, work and the lead up to Christmas, so just a quick up date,

I have been maintaining a regular running pattern and now starting to feel stronger and reducing my average pace. My plan now is to increase the mileage and reduce the pace to build endurance.
Strenght training is a little more random and needs some work, but I do love hitting the weight room.
I am a "NRMA Sporting Legend", yes that's right. I entered the competition a couple of months ago and I'm really please with the $500 Rebel Sport Gift Voucher.
I jumped on the scales this morning after avoiding them for the past two weeks and I'm happy to say I'm beginning to make an improvement.

Another busy week ahead but the alarm will get me out of bed at 4.20am everyday this week and enjoying my running run along Botany Bay.

One Day at a Time

2010-12-07T11:56:00.000+11:00

3 December 2010

Happy Birthday to me!!!! After catching up on a few hours sleep I was beginning to feel good again and didn't even hit the "snooze" button. Friday's have traditionally been an easy run day, so I decided I would still keep the pace relaxed but just run a little further, so I enjoyed a nice tempo run along Botany Bay. I ran a comfortable and enjoyable 12km @ 5:17km average pace and I'm now beginning to feel some fitness returning.

4 December 2010

Ground Hog Day! Another 12km along Botany Bay with an average pace of 5:21km, nice and easy.

5 December 2010

My long runs have not been very "long" over the past few weeks, so I had a little chat to Wayne and we agreed 20km would be enough. I headed out the door with a goal of not running any faster than 5:45/km average pace to ensure I feel good throughout the run and I get the benefit of LSD training. I felt very comfortable but hot and was pleasantly surprised when I stopped at a tap for a drink approximately 9km into the run to find Wayne had ridden his bike out to meet me with a nice cold drink. I then enjoyed the last 11km with Wayne riding his bike along side me as we chatted about my goals and the training required. I questioned my ability but Wayne has assured me I'll be fine.

6 December 2010

After an extremely busy weekend, and early start and work and my last evening at my Cake Decorating course I decided a rest day would be nice.

7 December 2010

An early humid start to they day. I again ran my 12km run along the Bay but threw in 2 x 1km reps (4:46, 4:53) with an average pace of 5.21/km. My legs felt really heavy this morning but I'm sure it was the humidity.

Now Beki - the goal is a big one and I'm almost too scared to put it out there but after the All Nighter I think I had better come clean.

Maybe I'm Crazy

2010-12-03T14:18:00.000+11:00

What a hectic week, Tuesday (30 Nov) I was out at the usual time of 4.20am and ran the same old 10km route with an average pace of 5:21/km to get the day started. Got home, showered, packed my gym bag and heading off to work. I received a late morning phone call from a dear friend who had a couple of tickets for the Eagles concert that night, so the gym session got cancelled as I had to get away from work earlier than usual, meaning a short lunch break.

After getting home at 2.30am I decided after being awake for just over 22hrs I had no desire to jump out of bed at 4.20am for a run.

Still tired, I also took Thursday off as a rest day but I did take the opportunity to enter a race. The Narrabeen All Nighter (12 hr event). Now I'm sure this will force me to get some solid and consistent training happening.

Last night I had a good talk to Wayne about the event, training and goals. So this morning based on his advice I ran a total of 12km which included 2 x 1km efforts (4:45 and 4:43), my overall average pace was 5:16/km pace and I really enjoyed training this morning now I have something to train for.

Back on the Merry-Go-Round

2010-11-29T13:56:00.000+11:00

It was back to work today so I got up at my normal time of 4.20 to the sound of howling wind and rain but no excuses I pulled on the wet weather jacket and hit the pavement. I felt a little stiff to start off and by the time I loosen up I had turned around and was hit by a nasty head wind, so not great pace today (10km @ 5:41/km average pace).

Lunch time session:

4 x 8 back pully (35kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 upper back (25kg)
4 x 8 overhead triceps extensions (12.5kg)
4 x 8 tricep dips
4 x 8 tricep extensions (15kg standard bar)
4 x 50 oblique twists (3kg medicine ball)

Who ate all the Pies?

2010-11-28T17:58:00.000+11:00

Well finally home after a few days at Byron Bay via Grafton. On a positive note I can say Wayne and I enjoyed running together with some solid efforts. We also enjoyed a little too much eating and drinking but hey we we're on holidays and we did celebrate our 9th Wedding Anniversary while we were away.

Got home last night (27 November) and we both jumped on the scales and I think I'm carrying that pork belly I ate.

This morning I enjoyed a easy 16km run along Botany Bay. I really didn't feel like running at all but I need to get some level of fitness happening again and focus on my goals. I got hope feeling quite happy with an average pace of 5.30/km.

I have reviewed my meal plan, gym timetable and looked over some programs so I'll now be back in full swing.

Again!!!!!

2010-11-18T14:37:00.000+11:00

Bounded out bed again at 4.20am this morning and hit the pavement for a 10km trot along the Bay, naturally after a cup of coffee. The legs a bit heavy after yesterdays return to the gym but the further I ran the better I felt towards the end of the run I was knocking out sub 5 min k's so I was happy with that.

Back to the gym at lunch :-)

4 x 10 bent over rows (25kg standard bar)
4 x 10 lat pull downs (35kg)
4 x 8 lower back machine (25kg)
4 x 8 lower pulley machine (25kg)
4 x 8 lateral dumbbell flys (7.5kg)
4 x 10 upright rows (17.5kg)
4 x 8 shoulder press machine (15kg).

I have two goals I'm working towards at the moment. I need to knuckle down and work very had but I have the support of Wayne who is going to offer me some guidance and we a both very excited.

Happy Days.

2010-11-17T14:25:00.000+11:00

I had my monthly visit to the dietitian last night and was extremely surprised that I had actually lost weight, it was only 100g but based on my poor diet and exercise routine I was mentally prepared for a huge gain. Now my measurements tell a slightly different story, a couple of cm's have been gained overall but I know they will disappear very quickly.

This morning I got up nice and early and was at the door by 4:45am and enjoyed a 15km run along the shores of Botany Bay. I trotted out with the mind set of just a steady pace to build endurance and burn fat, so a cruisey 5:27/km average pace felt pretty good.

After weeks of sitting at my desk working through lunch I finally got myself together and ventured out Fitness First (Park Street), felt a little disorientated but I'm sure I'll be navigating myself around the gym in no time.

I decided to play it safe today and not go too heavy and just get my body back into condition - aah it felt good.

4 x 10 leg press (60kg)
4 x 10 abductors (45kg)
4 x 10 glute machine (20kg)
4 x 10 lunges (25kg standard bar)
4 x 8 chest press machine (25kg)
4 x 8 dumbbell overhead (15kg)
4 x 8 incline flys (7.5kg)

Back to work and enjoyed 100g chicken breast and home garden salad.

Random - but a Goal.

2010-11-16T13:38:00.000+11:00

Another week of nothing has slipped by and still no routine and no where near the level of fitness I feel comfortable with and the months of weights all seems to have gone down the drain. I'm really struggling to get myself together at the moment.

Before heading for GNW on Friday (12/11), I ventured out for a 16km run and really enjoyed it. A nice comfortable average pace of 5:23/km.

Saturday morning after dropping Wayne off at the start I head ventured out for an easy 5km run along the shores of Warner's Bay.

Fast forward to Tuesday (16/11), I was out of bed at 4.20 am and out the door at 4:45 for an easy 10km along Botany Bay. Got home showered to got myself ready for work and announced my next big goal, and questioned my capabilities. So tonight I'm going to talk to Wayne about my details training and get some tips.

Done

2010-11-09T10:59:00.000+11:00

7 November 2010

Happy to see the sunshine, Wayne and I ventured out for longish run (by my standards these days). Right from the start I felt terrible, just not comfortable and struggled. I got to the 5km mark and turned around for home. I got home with only 10km completed and an average pace of 5:11/km. I was cranky with myself for a lot of reasons, but it was a no brainer slow down and run longer.

8 November 2010

Lets just move along.

9 November 2010

The alarm went of this morning at 4.30am and it felt like mid-night, I was in such a deep sleep and could have easily just rolled over and gone back to sleep but I dragged myself out of bed. The whole run was an effort, 10km at 5:27/km average pace but a least I can say "I did it".

I'm really looking forward to just getting away.

I will survive

2010-11-06T17:33:00.000+11:00

5 November 2010

Thankfully the volataren and the massage Wayne gave my neck and shoulders worked some magic. I bounded out of bed to find although not perfect my neck and shoulders felt ok, so after a quick coffee I was out the door for an easy 7km along the Bay.

6 November 2010

A little day trip north to for a a bit of run with Jane and Wayne on the GNW, actually we didn't run a lot but we did get to see a few little areas that could find you running unwanted km's if you took the wrong turn. We did find a snake roughly 6 feet long and lots of leaches. A good day out finished with a nice lunch at the Brooklyn Pub on the way home.

Voltaren Sandwich

2010-11-04T14:01:00.003+11:00

2 November 2010

We were off and racing..... well almost. After putting in some long days at work and looking at my schedule over the next few weeks I was lucky enough to squeeze in a Flex Day (RDO). Wayne and I enjoyed a rare sleep in and then hit the road. Again I ran the usual 10km along Botany Bay. It was an enjoyable run, well except for the wind.

We then enjoyed a nice day at home watching the races and having a little flutter, I started a book I have been wanting to read for months, and nanna nap. Best day I have had in ages.

3 November 2010

Started the day with the best intentions got to work by 7am with a plan of leaving early and heading to the gym. A request for a late afternoon meeting, that got postponed and then cancelled; another long day. I got home exhausted and frustrated and welcomed the invitation to go our for dinner.

4 November 2010

Up early with a plan to get into work early, get home early and then hit the gym. Just about ready to work out the door, grabbed my jacket and WHAM!!! My neck felt like it was going to explode, muscle spasms down my neck and across my L shoulder blade. Wayne suggested a visit to the Doctors. With my current workload I popped a couple of pain killers and hoped for the best.

Hence, an interesting lunch menu today. I headed straight to the chemist for some voltaren gel and tablets. Thankfully the pain has eased and I no longer feel like I'm going to vomit.

It just seems that everything is hindering any attempt to train at the moment........

On a positive note, we have booked another little holiday, the Blues Festival at Byron Bay over Easter. Once we heard Bob Dylan was appearing out came the credit card - cannot wait.

A Trifecta

2010-11-01T08:53:00.000+11:00

30 October 2010

With a busy weekend and playing catch up after working last weekend I was out of bed early Saturday morning and enjoyed 10km along Botany Bay. I felt rather tired when I first got started but the further I ran the better I felt. With about 3km to go, Wayne pulled over (on his way home from work) to say good morning and commented on how fit I looked - nice. After a quick drink I continued home with 10km completed @5:06/km average pace.

31 October 2010

Having not stuck to my Sunday LSD routine for a few weeks I got out of bed with a plan to run 16km, knowing I did not have a lot of time on my hands. Wayne decided to give the run a miss, but by the time I got dressed and had a coffee he decided to join me. We enjoyed a nice conformable 16km along Botany Bay and along the Cooks River. It was quite humid and I realised I was perhaps a little dehydrated.

1 November 2010

Back to work and early starts. Out of bed again at 4.30 and enjoyed a nice 7km. I felt pretty tied and ran at average pace of 5:23/km but happy to have got out there. Caught a bit of glance of myself in the mirror this morning and noticed the bloating is disappearing and could see the return of nice flat stomach and some abs. Now what can I do with these legs and butt.....weights!!!!

I hate Aeroplane Jelly

2010-10-29T09:43:00.000+11:00

It's been a very busy week and yet again one of little activity. I did manage to get our Monday morning for a 7km run in the pitch dark along Botany Bay.

Work has been very hectic and I do hope it will settle down a little, I have worked 12 days straight and I'm really looking forward to the weekend. The early starts and long days combined with just eating at my desk is not helping develop/maintain any form of health and fitness.

I got up bright and early this morning had a cup of coffee and was the out the door before 5am and enjoyed a comfortable 10km at 5:11/km average pace - god it felt good to be out running. I had a visit from on old enemy this morning - I could feel my abs wobbling as I was running YUK!!!!

It's now crunch time. I have written my weight and Body Fat on the calender, and have to get myself into some sort of shape (and yes round is a shape) before I pull on the bikini for our holiday.

Sunny Days.

2010-10-21T11:53:00.002+11:00

Out of bed nice and early this morning and enjoyed another 10km along the shores of Botany Bay in the dark. Felt a little tired this morning but was happy to be out there watching the day become alive. Ran a comfortable average pace of 5:18km/hr so a few calories would have have been shed.

Some exciting news;

* I won the Pre-vet category for Sydney Striders Super Series, which was a nice surprise as I had not targeted the series at all.
* We have booked a holiday that involves a lot of sun, surf and relaxing.

Some Direction

2010-10-20T13:38:00.000+11:00

19 October 2010

Due to work commitments and an appointment with my dietitian http://designerdiets.com.au/ I was unable to squeeze in a training session, but after three weeks in the new job I did manage to squeeze in my first lunch break.

My visit to the dietitian was no real surprise, I know my recent diet and exercise pattern were not going to provide A+ results but I've now drawn the line the sand. I walked out with a revised meal plan and a new level of motivation.

20 October 2010

Out of bed at 4.30am this morning, got dressed, quick coffee and out the door. Just an easy 10km along Botany Bay with an average pace of 5:06/km.

At the moment I'm just trying to stay focused on eating and sleeping well with a few shorter runs thrown in. I have an assignment due on Sunday and have to work Friday night, and all day Saturday and Sunday.

When things slow down next week I will be getting back into to some solid weight training again to compliment my running.

:-) Happy :-)

2010-10-18T06:38:00.000+11:00

Stuck to my plan and got out of bed at 4.30am this morning to squeeze in a run before another long day at work, followed by the start of my new course this evening, cake decorating. After a quick coffee I was out the door and enjoyed a nice recovery run of 7km (5:27/km average pace) along Botany Bay. It is still very dark at this time, but I did see the odd fellow exerciser. It was nice a way to start the day

With no time for strength work today, I went in search of my 5.5kg medicine ball and finished off with 60 x leg raises/crunches and 40 push-ups (on my toes naturally).

Finally

2010-10-17T10:14:00.000+11:00

16 October 2010

Well I got my act together and got myself to the gym, felt like I had the training wheels on. I'll be running the Striders Internal Half Marathon tomorrow and although I will not be racing I decided it was best I avoided leg strength work today. I pulled out this month's Oxygen magazine and headed to the gym with a plan; back, shoulders and abs followed by 30 minutes on the treadmill.

4 x 10 on arm dumbbell rows (15kg)
4 x 8 lower pulleys (32kg)

4 x 8 lat pull downs (40kg)
4 x 8 seated rows (25kg)
4 x 8 lateral raises (7.5kg)
4 x 8 dumbbell press (10kg)
4 x 8 upright rows (20kg standard bar)

4 x 50 oblique twists (3kg medicine ball)

30min on treadmill, 5.75km @ 5:12/km average pace.

17 October 2010

This morning was the Striders' Internal Half Marathon, a handicapped race. My handicap was 1:42 and I knew I had no chance of running that time and had given some thought to contacting Striders to for an adjustment. In the end I thought who cares what time I run, just get out and do it. The race is always held at Lane Cove our hilliest 10km course and we get the pleasure of running the 10km course twice with a little extra thrown in.

I lined up at my handicap time, all alone and made the decision to run the best I can and to use the event to gauge my current level of fitness and speed. I was happy to say I finished in 1:47:18, a lot quicker than I expected and feel so much better for getting out there.

Now I had better get stuck into my assignment (my last one.......)

A New Start

2010-10-16T07:39:00.004+11:00

Life has sort been a bumpy ride over the last couple of months. During this time I have tried to maintain some routine and training but it has been difficult and I have randomly thrown in a few training session, but with no real consistency and couple of times I have started and thought "what is this all for".

Thursday morning (14 October) was a bit of wake up call, I got up at 4.30 to go for a run, 9kms into the run I had to stop due chest pains, I was doubled over and in pain, I started running again and had to stop again. Sitting in the gutter at 5.30ish in the dark unable to run due to chest pains was a good sign I need to get myself back on track and start looking after myself.

I keep saying today is the day, no tomorrow I'll start, I just need to finish this assignment....... it goes on and on. I have been following Beki's blog http://www.runwrite.com/ and thinking how I need to take control. So today I'm going to start;

a regular exercise routine
re-start my meal plan
start taking my medication again (insulin and cholesterol)
stop drinking every night - only when I go out
start my assignment
be the best person I can

I have looked at the calendar and discovered I will be 37 in six weeks, so I guess it's my own six week challenge.

Some "Before and After Photos"

2010-10-02T08:00:00.000+10:00

My Before Photo: July 2007

July 2010

2010-09-28T21:01:00.000+10:00

27 September 2010

Unplanned rest day.

28 September 2010

10km @ 5:06/km average pace.

4 x 8 chest press (30kg)

4 x 8 dumbbell pullover (20kg)

4 x 8 dumbbell incline flys (12.5kg)

4 x 10 leg press (60kg)

4 x 10 aductor machine (50kg)

4 x 10 glute machine (25kg)

4 x 8 leg extensions (35kg)

5 x 15 leg raises/crunches (5kg medicine ball)

2 x 1 minute plank

2010-09-25T07:57:00.000+10:00

25 September 2010

Enjoyed a nice run along Botany Bay. Felt a little tied initially be soon found a comfortable pace.

10km @ 5:12/km average pace.

2010-09-24T07:46:00.000+10:00

23 September 2010

Unplanned rest day.

24 September 2010

4 x 10 deadlifts (25kg standard bar)
4 x 8 power squats (60kg olympic bar)
4 x 20 calf raises
4 x 8 leg press (pin #10)
4 x 8 dumbbell press (12.5kg)
4 x 8 lateral raises (7.5kg)
4 x 10 upright rows (20kg standard bar)
6 x 50 oblique twists (3kg medicine ball)

5.07km @ 4:52/km average pace. Nice and easy.

Feeling Better and working towards a goal.

2010-09-22T11:25:00.000+10:00

16 & 17 September 2010

No training, still too sick.

18 September 2010

10km @ 5:50/km pace along the Botany Bay with Katie. It was a good run to test my health and I got through it with no problems. It was great to lace up the shoes again.

19 September 2010

Agreed to run with my friend Tim with goal of sub 2 hrs. It was a really slow start, taking us nearly 2 minutes to cross the mat. We found a good pace and really enjoyed the new course with the kilometres going by quickly. We crossed the finish line 1:52:37 (gun time) and 1:50:37 (net time).

20 September 2010

Rest day. Felt okay following the run but still on antibiotics and though I recovery day would be a good idea to allow me to recovery appropriately so I can focus on my next goal.

21 September 2010

4 x 10 deadlifts (25kg standard bar)
1 x 8 power squats (40kg olympic bar)
3 x 8 power squats (60kg olympic bar)
4 x 10 calf raises
4 x 10 lunges (25kg standard bar)
4 x 10 single leg romand dead lifts (10kg)
4 x 8 lat pullowdowns (pin # 7)
4 x 10 one arm dumbbell rows (17.5kg)
4 x 10 bent rows (30kg standard bar)

Warm up: 2.28km @ 5:07/km average pace
Session: 10 x 560m hill reps (average time 3:00)
Cool down: 2.22km @ 4:56/km average pace
Total session: 10.12km

22 September 2010
4 x 8 chest press (20kg olympic bar)
1 x 15 chest press (10kg olymic bar)
1 x 20 chest press (olympic bar only)
4 x 8 dumbbell pullovers (20kg)
4 x 8 incline dumbbell flys (10kg)
2 x 8 seated dumbbell tricep extensions (12.5kg)
2 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 pulldowns (pin # 3)
4 x 8 tricep dips

30 minutes treadmil. 6.22km (4.50/km average pace)

Not Much of Anything

2010-09-15T09:40:00.000+10:00

8 - 11 September

No exercise due to a number of other matters taking priority, eg, assignments, work issues and travel.

12 September 2010

Ran the Glasshouse 12km cross country race. Not the best run as I could feel the effects of the cold/sinus infection that I had been battling for a few days and my breathing was quite difficult.
Finished in 58:52 and 5th female, so not to bad however by the end of the day I was pretty sick.

13 September 2010

4 x 8 dumbbell press (12.5kg)
4 x 8 lateral raises (7.5kg)
4 x 10 upright rows (20kg standard bar)
4 x 8 hammer curls (7.5kg)
4 x 8 lower pulley pull ups (pin # 2)
4 x 10 arm curls (15kg standard bar)
4 x 10 leg raises/crunches (5kg medicine ball)
4 x 10 push ups (standard - on toes)

6km run @ 5:08/km average pace. 30:32

14 & 15 September 2010

No exercise. Too sick, the Blackmores Half Marathon this weekend is looking doubtful.

2010-09-07T08:38:00.000+10:00

4 x 10 bent rows (25kg standard bar)
4 x 8 seated rows (pin # 7)
4 x 8 lat pulldowns (pin # 8)
4 x 8 seated dumbbell triceps extensions (12.5kg)
4 x 8 pushdowns (pin # 4)
4 x 8 tricep extensions (15kg standard bar)
6 x 50 oblique twists (3kg medicine ball)

33:46 mintues - 20 stair reps (Tower at work)

2010-09-06T09:25:00.000+10:00

4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 dumbbell pullovers (17.5kg)
4 x 10 inclince dumbbell flys (12.5kg)
4 x 8 power squats (60kg olympic bar)
4 x 20 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (10kg)

7km @ 5:03/km per hour - treadmill at work.

Running in the Rain with Wayne

2010-09-04T18:19:00.000+10:00

No update for a few days and little to report. I've had a few days off training but now feeling refreshed, re-focused and ready to get back into some heavy training and work towards a few goals.

This morning I decided to give the SS 10km a miss and take the opportunity to enjoy a rare sleep in and enjoy a local run in the rain with Wayne. We just cruised along and chatted enjoying just being outdoors. A total of 10.20km @ 5:20/km average pace.

2010-08-31T08:06:00.000+10:00

4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 incline dumbbell flys (12.5kg)
4 x 10 deadlifts (30kg standard bar)
4 x 8 power squats (60kg olympic bar)
4 x 10 lunges (25kg standard bar)

35:10 minutes stair running (Tower @ work) 20 reps.

Tied - LSD.

2010-08-29T12:04:00.000+10:00

Felt pretty tied this morning and apparently looked tired so I settled for a 16km (home to Fishing Club and back) run this morning as my LSD for the week. Average pace 5:09/km. Didn't look at the watch just ran on feel.

Time to get back on track with training and diet.

5km PB - 21:50 (28 second PB)

2010-08-28T17:27:00.001+10:00

CR 5km Challenge this morning. My previous PB was 22:18 so I had a race plan of running approx. a 3 second PB based on my current level of fitness due other issues and I took the approach of not expecting too much. I had set a goal pace of 4:27/km and was way ahead in the 1st km and discussed my race plan with John Dawlings who was running with me and we decided to just let things happen. I was very happy and surprised to finish in 21:50 a 28 second PB - 4:18/km average pace.

Splits (4:18, 4:24, 4:18, 4:19, 4:14 and 4:06 for the last 67 metres).

Ran the 5km back to the start with Katie at 5:40/km average pace.

2010-08-27T07:42:00.000+10:00

4 x 8 hammer curls (7.5kg)
4 x lower pulley curls (pin #3)
1 x 21 (15kg standard bar)
4 x 10 concentrated curls (10kg)
2 x 8 leg press (pin #9)
2 x 8 leg press (pin #10)

6km @ 4:56/km average pace.

2010-08-26T16:51:00.000+10:00

4 x 8 seated rows (pin #7)
4 x 8 lat pulldowns (pin #8)
4 x 8 bent rows (30kg standard bar)
4 x 8 dumbbell press (10kg)
4 x 8 lateral flys (7.5kg)

5km @ 4:58/km average pace.

Back on Track

2010-08-25T09:32:00.000+10:00

22 August 2010

I had entered the Hidden Half Marathon a few weeks ago and focused on it as a goal race, however due to various reasons did not run the event.

7.57km @ 5:08 average pace. Sans Souci loop.

23 August 2010

4 x 8 chest press (20kg olympic bar)
4 x 8 incline dumbbell flys (12.5kg)
4 x 8 dumbbell pullovers (20kg)
4 x 8 seated dumbbelll tricep extensions (12.5kg)
4 x 10 tricep dips

24 August 2010

Rest day.

25 August 2010

4 x 10 deadlifts (30kg standard bar)
1 x 8 power squats (60kg olympic bar)
3 x 8 power squats (70kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (25kg standard bar)
6 x 50 oblique twists (3kg medicine ball)

12km @ 5.08/km average pace. Sydney Park.

2010-08-21T08:51:00.000+10:00

20 August 2010

4 x 8 lat pull downs (40kg)

4 x 10 one arm dumbbell raises (17.5kg)

4 x 8 bent over pull ups (35kg)

4 x 8 leg extensions (35kg)

4 x 10 adductor machine (55kg)

4 x 8 glute machine (27.5kg)

1 x 8 leg press (60kg)

3 x 8 leg press (70kg)

5km run (24:06 minutes)

Taper/Recovery

2010-08-19T12:18:00.000+10:00

17 August 2010

4 x 8 chest press (20kg olympic bar)
4 x 8 chest pullover overs (20kg)
4 x 8 chest press machine (35kg)
4 x 10 dead lifts (35kg standard bar)
4 x 10 leg press (60kg)
4 x 10 single leg roman dead lifts (10kg)

6km run @ 4:58/km average pace. Fitness First to home.

18 August 2010

Rest day. Sore throat and ear ache.

19 August 2010

4 x 8 dumbbell shoulder press (10kg)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 hammer curls (7.5kg)
4 x 8 lower pulley bicep curls (15kg)
1 x 21 bicep set (15kg e-z bar)
5 x 20 leg raises/crunches (4kg medicine ball)

6km run @ 5:09/km average pace. Fitness First to home. Felt tired.

2010-08-17T08:34:00.000+10:00

12 August 2010

1 x 10 dead lifts (30kg standard bar)
3 x 10 dead lifts (20kg Olympic bar)
4 x 8 leg extensions (pin#6)
1 x 8 power squats (40kg Olympic bar)
1 x 8 power squats (50kg Olympic bar)
2 x 8 power squats (60kg Olympic bar)

13 August 2010

1 x 8 chest press (20kg Olympic bar)
1 x 8 chest press (30kg Olympic bar)
2 x 6 chest press (35kg Olympic bar)
4 x 8 chest dumbell flys (12kg)
12 x chin ups (assisted with swiss ball)
4 x 8 hammer curls (10kg)
4 x 8 isolated pulley curls (pin#2)
3 x 8 e-z bar bicep curls (10kg)
2 x 6 e-z bar bicep curls (15kg)
30 x sit ups (10kg bag)

14 August 2010

10.5km @ 5:45/km average pace. Botany Bay with Katie.

15 August 2010

Wagga Wagga Trail Half Marathon. Good tough course and quite undulating. Finished 4th female in 1:45:12 (average pace of 4:58) with a negative split.

16 August 2010

Rest day.

2010-08-11T13:44:00.000+10:00

10 August 2010

2 x 8 chest press (30kg olympic bar)
2 x 6 chest press (35kg olympic bar)
4 x 8 dumbbell flys (12.5kg)
4 x 8 incline hammer curls (10kg)
4 x 8 e-z bar curls (10kg)

32.25 minutes stairs. 20 reps.

11 August 2010

Rest day.

2010-08-09T09:07:00.000+10:00

4 x 8 seated rows (pin #7)
4 x 10 one-arm dumbbell rows (17.5kg)
4 x 8 lat pulldowns (pin #8)
4 x 8 hammer curls (7.5kg)
4 x 8 low pulley curls (pin #2)
1 x 21 barbell curls (15kg bar)
6 x 50 (300) oblique twists (3kg medicine ball)

30 minutes or 6.12km @4.57/km average pace - treadmill.

Solid 20km

2010-08-08T11:10:00.001+10:00

20km @5:03/km average pace. Felt very comfortable and relaxed running an average of 5:13km for the first 10km then picked up the pace to loose that "holding back" feeling. Felt nice and strong.

Scarborough Park, Cooks River and Botany Bay Loop.

Mona Fartlek

2010-08-07T12:40:00.000+10:00

Scarborough Park - Ramsgate.

1.2km warm up @ 5:00/km average pace

20 minute Mona Fartlek total of 4.28km @ 4.41/km average pace

2.2km cool down @ 5:18/km average pace

7:68km in total

2010-08-06T18:14:00.000+10:00

5 August 2010

4 x 10 deadlifts (30kg standard bar)
1 x 8 power squats (60kg olympic bar)
2 x 8 power squats (65kg olympic bar)
1 x 10 power squats (65kg olympic bar)
4 x 20 calf raises
4 x 10 roman dead lifts (10kg)
4 x 10 leg press (pin #10)

6km @ 4:48 average pace.

6 August 2010

7.6km @ 4:39 average pace. Sans Souci loop - course PB.

2010-08-04T09:56:00.000+10:00

4 x 8 seated rows (pin #7)
4 x 10 one-arm dumbbell rows (17.5kg)
4 x 8 lat pulldowns (pin #8)
4 x 8 bent rows (30kg standard bar0
5 x 15 leg raises/crunches (5kg medicine ball)
4 x 50 oblique twists (3kg medicine ball)

5km @ 4:48/hr average pace - including 1km at 3:53/km

Felt tied.

2010-08-03T14:56:00.000+10:00

4 x 8 dumbbell press (12.5kg)
4 x 8 dumbell lateral raises (7.5kg)
4 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 tricep extensions (20kg e-z bar)
4 x 8 tricep pusdowns (pin #4)
2 x 8 leg extensions (pin #5)
2 x 6 leg extensins (pin #6)
1 x 8 power squats (40kg olympic bar)
1 x 8 power squats (50kg olympic bar)
2 x 8 power squats (55kg olympic bar)
4 x assisted chin ups

30:15 mins stair running. 18 reps.

2010-08-02T09:36:00.000+10:00

1 August 2010

Ran the 3 x 10km Relay as part of the Striders' 30th Birthday Celebration/BBQ. An out and back course - uphill on the return at Lane Cove National Park.

14:35 - 4:49/km average pace.

2 August 2010

3 x 8 chest press (30kg olympic bar)
1 x 6 chest press (30kg olympic bar)
1 x 10 chest press (20kg olympic bar)
1 x 10 chest press (10kg olympic bar)
4 x 8 incline dumbbell flys (12.5kg)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 low pulley curls (pin #2)
4 x 8 hammer curls (7.5kg)
3 x 8 barbell curls (10kg)
1 x 13 barbell curls (10kg

5km run @ 4.34/km average pace. Redfern - Erskineville Loop.

10km PB

2010-07-31T16:15:00.000+10:00

Striders 10km Race at Lane Cove. Ran 45:58 (4:36/km average pace) a 14 second PB. Really happy after last week's half marathon. Felt a little fatigued so I believe I could improve on this time if a little fresher.

2010-07-30T08:02:00.000+10:00

4 x 8 seated rows (pin #7)
4 x 8 lat pulldowns (pin #7)
4 x 10 one-arm dumbbell rows (15kg)
4 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 10 tricep dips
5 x 15 leg raises/crunches (5kg medicine ball)

8km @ 4:59/km average pace. Sydney Park

2010-07-29T08:04:00.001+10:00

28 July 2010

4 x 8 dumbbell press (10kg)
4 x 10 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 10 dumbbell squats/shoulder press (10kg)
4 x 10 seated rows (pin #6)
4 x 10 lat pulldowns (pin #7)
4 x 8 bent rows (30kg standard bar)
350 x oblique twists (3kg medicine ball)

7 km run @ 4:45/km average pace including 3km of 200m sprints followed by 200m recovery.

29 July 2010

4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 30 chest press (olympic bar only)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 incline dumbbell flys (12.5kg)
4 x 10 deadlifts (30kg standard bar)
4 x 10 leg press (pin #9)
4 x 10 good mornings (25kg standard bar)

5km run @ 4:48km average pace. Redfern - Erskineville loop.

2010-07-27T08:29:00.000+10:00

4 x 10 deadlifts (25kg standard bar)
4 x 8 power squats (40kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (30kg standard bar)
4 x 10 single leg roman dead lifts (10kg)
4 x 10 seated rows (pin #6)
4 x 8 lat pulldowns (pin #7)
4 x 10 bent rows (30kg standard bar)

10km run @ 4:57/km average pace. Sydney Park - Newtown - Erskineville Loop

Half Marathon PB

2010-07-26T11:33:00.007+10:00

25 July 2010

M7 Marathon Relay. I ran the second leg and ran approx. 1:39:05, still waiting on official results as I forgot to start my watch at the change over. My previous half marathon PB was 1:40:51, so I'm pleased with the result.

Overall comined time of 3:19 and third Female Team.

Official result: 1:39:05 a 1min 46second PB.

26 July 2010

4 x 8 dumbbell hammer curls (10kg)
2 x 21 (15kg standard bar)
4 x 8 low pulley curls (pin # 2)
4 x 10 concentrated curls (10kg)
4 x 10 seated dumbbell tricep extensions (12.5kg)
4 x 10 tricep extensions (15kg standard bar)
4 x 10 tricep dips
4 x 8 pushdowns (pin # 4)
300 x oblique twists (3kg medicine ball)

5km @ 5:02/km average pace recovery run. Redfern Erskineville loop.

Tapering or a Mixed Bag

2010-07-24T14:33:00.000+10:00

This week was a recovery/tapering week. After a few solid weeks of training combined with staying at my sister's place my training was a second priority, however feeling nice and fresh and ready to run the M7 Half Marathon Relay on Sunday (25 July 2010)

19 July 2010

Easy 6km @ 5:08/km average pace along the M7

20 July 2010

Rest day.

21 July 2010

10km @ 5:24/km average pace. Including 8.5km with Ruby in pram followed by 1.5km of 50m sprints followed by 50m recovery using telegraph poles a markers.

22 and 23 July 2010

Rest days

24 July 2010

Planned to run the 5km Challenge at half marathon pace. Started out quicker than planned but comfortable, then reminded myself to run relaxed and easy. Finished in 22:36 (current 5km PB is 22:18). Nice even splits: 4:28, 4:31, 4:32, 4:30, 4:21, and a little extra @ 4:22 pace.

5km return @ 5:03/km average pace.

Feeling nice and fresh and looking forward to tomorrow's race.

2010-07-18T08:59:00.005+10:00

20.1km @ 5:18km average pace. Felt really strong and comfortable.

80 x leg raises/crunches (5.5kg medicine ball)
80 x push ups (standard - on toes)

2010-07-17T19:22:00.000+10:00

Short Course Cross Country (Athletics NSW)

5km. Official Time: 23:56. Felt a little tired but pleased with the effort and result. Had to work hard constantly throughout the course.

2010-07-16T07:37:00.000+10:00

4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 30 chest press (olympic bar only)
4 x 8 dumbbell flys (10kg)
4 x 8 dumbbell pullovers (20kg)
4 x 8 incline pushups
4 x 8 bent rows (30kg stanard bar)
4 x 8 seated rows (pin #7)
4 x 8 lat pulldowns (pin #7)
200 x obliquie twists (3kg medicine ball)

5km run @ 5:05/km average pace. Redfern - Erskineville loop.

2010-07-15T08:17:00.000+10:00

4 x 10 hammer curls (10kg)
2 x 21's (15kg standard bar)
4 x 10 concentrated arm curls (10kg)
4 x 8 lower pulley curls (pin # 2)
4 x 10 seated dumbbell tricep extensions (12kg)
4 x 8 pushdowns (pin # 3)
4 x 10 tricep extensions (15kg standard bar)
75 x leg raises/crunches (5kd medicine ball)

3.2km warm up @ 5:10/km average pace
10 x hills reps (3:04, 3:07,3:04, 3:02, 3:04, 3:02, 3:01, 2:57, 2:57,2:47) 5.6km @ 5:25 average pace
2.15km cool down @ 4:49/km average pace.
Total distance: 10.95km

2010-07-14T07:48:00.000+10:00

4 x 10 deadlifts (25kg standard bar)
2 x 8 power squats (32kg olympic bar)
2 x 8 power squats (40kg olympic bar)
4 x 20 calf raises
4 x 10 (each leg) lunges (30kg standard bar)
4 x 10 (each leg)single roman dead lefts (10kg)
4 x 8 dumbbell press (10kg)
4 x 10 lateral raises (7.5kg)
4 x 10 upright rows (25kg standard bar)
200 x oplique twists (3kg medicine ball)

5km run @ 4:56/km average pace. Redfern - Eskineville Loop

2010-07-13T14:36:00.001+10:00

12 July 2010

Rest day.

13 July 2010

13km @ 5:29 pace. Ran with Ruby in the running pram for the 6.3km and ran back to Rooty Hill pushing the empty pram. Rooty Hill to Doonside and return.

2010-07-11T11:57:00.000+10:00

10 July 2010

Athletics NSW Road Relays at Wollongong 4 x 4km. I was ran the first leg in the 35+ Sydney Striders Female Team. I set myself a goal time of 17min 40sec and was happy to finish in 17min 38 secs (average pace of 4:21/km). The last time I ran this event I ran 18min 50sec so I was very happy.

11 July 2010

Sri Chinmoy Half Marathon at Dolls Points. Didn't run the time I was after but overall happy with the effort. Legs felt really heavy today. Finished in 1:45:14 average pace 4:58/km.

2010-07-09T07:38:00.002+10:00

4 x 8 dumbbell press (10kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 seated rows (pin #7)
4 x 10 one-arm dumbbell rows (15kg)
4 x 8 bent rows (30kg standard bar)
200 x oblique twists (3kg medicine ball)

5km @ 5:09/km average pace. Redfern - Erskineville Loop

2010-07-08T08:13:00.000+10:00

4 x 10 deadlifts (25kg standard bar)
4 x 10 good mornings (30kg standard bar)
4 x 8 leg press (pin #10)
4 x 8 seated leg extensions (pin # 4)
70 x leg raises/crunches (5kg medicine ball)
70 x pushup (standard - toes)

10km run @ 5:08/km average pace (Sydney Park - Newtown)

2010-07-07T09:33:00.001+10:00

4 x 8 chest press (25kg olympic bar)
1 x 15 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 pullovers (15kg plate)
4 x 8 incline lateral dumbell flys (12.5kg)
4 x 10 bent rows (30kg)
4 x 8 lat pulldowns (pin #7)
4 x 8 seated rows (pin # 7)

7km run @ 4:48/km average pace including 5 x 400 with 200m recovery (Sydney Park).
*Felt pretty flat and legs felt heavy.

2010-07-06T07:09:00.002+10:00

4 x 20 dead lifts (25kg standard bar)
4 x 8 power squats (37kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (25kg standard bar - each leg)
4 x 10 roman single leg lifts (10kg - each leg)
2 x 8 dumbbell press (10kg)
2 x 8 dumbbell press (12.5kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)

5km @ 5:14/km average pace
* Focusing on recovering and tapering for NSW Athletics Road Relays on Saturday 10, July and Dolls Point Half Marathon on Sunday, 11 July

2010-07-05T08:49:00.001+10:00

4 x 8 hammer cursl (10kg)
4 x low pully curls (pin #2)
4 x 10 concentrated curls (10kg)
1 x 21 (15kg standard bar)
4 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 10 tricep dips
75 leg curl/stomach crunches (5kg medicine ball)

10km run @ 5:11/km average pace through Sydney Park & Newtown.
* felt a bit tired

10km PB

2010-07-04T13:41:00.001+10:00

3 July 2010

1500m warm including drills
Striders 10km at Homebush: *46:12 a 21 second PB.
* Edited: official results received

4 July 2010

20km @ 5:14/km average pace. Felt comfortable.

2010-07-02T08:21:00.001+10:00

4 x 8 seated rows (pin #6)
4 x 8 lat pulldowns (pin # 7)
4 x 10 bent rows (30kg standard bar)
2 x 8 dumbbell press (10kg)
2 x 6 dumbbell press (12.5kg)
1 x 4 dumbbell press (15kg)
4 x 10 upright rows (30kg standard bar)
4 x 8 lateral raises (7.5kg)
60 x leg raises/crunch (5kg medicine ball)
60 x pushups (standard toes)

5km run @ 4:54/km average pace. 5 minute cool down walk

2010-07-01T07:17:00.004+10:00

4 x 12 deadlifts (25kg standard bar)
4 x 8 power squats (40kg olympic bar)
4 x 8 good mornings (30kg standard bar)
4 x 10 leg press (pin #8)
3 x 1 minute ab bridges

7km run @ 4:35/km average pace including 5 x 400m (200m jog recovery)
* felt strong

Merry-go-round

2010-06-30T07:43:00.004+10:00

Focus this week is recoverying from W2G and preparing for the Striders 10km on Saturday, 3 July.

3 x 8 bench press (20kg olympic bar)
1 x 8 bench press (25kg olympic bar)
1 x 20 bench press (10kg olympic bar)
1 x 30 bench press (olympic bar only)
4 x 8 dumbell flys (10kg)
4 x 10 pullovers (15kg plate)
4 x 8 dumbbell press (12.5kg)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 upright rows (25kg standard bar)
60 x leg raises/crunces (5kg medicine ball)

5km run included 12 x 50m sprints. Average pace 5:13/km

Race and Recovery

2010-06-29T07:32:00.009+10:00

26 June 2010

6km @ 5:28 average pace along M7 (with Ruby and pram)

27 June 2010

Woodford to Glenbrook 25km race: 2:02:53 @ average 4:54/km. 7 min 46 second PB

28 June 2010

4 x 8 hammer curls (10kg)
4 x 8 low pulley curls (pin #2)
1 x 21 (15kg standard bar)
4 x 8 seated dumbell tricep extensions (12kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 8 tricpe pushdowns (pin #4)

29 June 2010

4 x 12 deadlifts (25kg standard bar)
3 x 8 power squats (30kg olympic bar)
1 x power squats (35kg olympic bar)
4 x 15 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (25kg standard bar)
4 x 10 one-arm dumbell rows (15kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 lat pull downs (pin #6)
60 x pushups (standard - toes)
60 x leg raises/crunches (5kg medicine ball)

5km @ 5:35/km average pace

Easy Friday

2010-06-25T07:38:00.004+10:00

Another easy day leading up to Sunday's race. My current PB for W2G is 2:10 - hoping for an improvement.

2 x 8 chest press (20kg olympic bar)
2 x 8 chest press (25km olympic bar)
1 x 15 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 pullovers (15kg plate)
4 x 8 dumbell flys (12kg)
4 x 8 incline pushups

6km @ average pace 5:10/km
5 minute cool down walk

Recovering or Tapering?

2010-06-24T10:08:00.006+10:00

After some thought I have decided to keep a training diary, purely for self interest but to assist me record my progress and goals.

This week's focus has been just on recovery from the past two weekends of racing and preparing for Woodford to Glenbrook on Sunday, 27 June.

21 June 2010

4 x 8 chest press (20kg olympic bar)
1 x 15 chest press (10kg olympic bar)
1 x 20 chest press (olympic bar only)
4 x 7 dumbbell flys (12kg)
4 x 8 dumbbell pullovers (15kg plate)
4 x 8 dumbbell press (12kg)
4 x 10 upright rows (20kg standard bar)
40 x crunch/leg raises (5kg medicine ball)
40 x pushup (standard - toes)

6km @ Average pace 5:20/km

22 June 2010

4 x 12 deadlifts (20kg standard bar)
4 x 8 squats (30kg olympic bar)
4 x 15 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (20kg standard bar)
4 x 10 one-arm dumbell rows (15kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 lat pull downs (pin #6)

8.60km run: 2km warm up @ 5:21/km, Mona Fartlek 4.50km @ 4:28/km, 2.10km cool down @ 5:11/km

23 June 2010

4 x 8 hammer curls (10kg)
4 x 8 low pulley curls (pin # 2)
1 x 21's barbell curls (15kg standard bar)
4 x 6 revearse curls (15kg standard bar)
4 x 8 steated dumbell tricep extensions (2 @ 12.5kg, 2 @ 15kg)
4 x 8 tricep pushdowns (pin # 3)
50 x crunch/leg raises (5kg medicine ball)
50 x pushups (standard - on toes)

6.5km included 3 x 400. Average pace 4:56/km

24 June 2010

4 x 12 deadlifts (20kg standard bar)
4 x 8 power squats (30kg olympic bar)
4 x 10 good mornings (30km standard bar)
4 x 8 dumbbell press (12kg)
4 x 12 lateral raises (10kg)
60 x crunch/leg raises (5kg medicine ball)

6km @ 5:08/km pace.