Yes I have been running, just no time to blog as well.
I completed the Melbourne Half Marathon on 9/10/11 in 2:10:27 - one minute faster than last year. And I managed to pick up my speed along Flinders Street to the finish. A good run which I was happy with because I hadn't felt very well prepared.
Part of the reason for that was that I did the Run Melbourne Half Marathon on 17/7/11 in 2:12:01. Again I was happy with that, because the course was new to me, and I had a bit of pain in my right leg for the final quarter or so.
But after that run I had five weeks of irregular runs, and only got focused about five weeks before the second run.
So the question is - what can I do if I am properly prepared?
I am considering the full marathon next year...no decision on that yet.
In the past month I have been getting out for regular runs - usually three times a week, but not really worrying about distance nor times. Until now - I upgraded my phone and now the Joggycoach app is working again!
Today I ran to Princes Park, one lap and home again. 12.2km in 1:20 and it felt good. It was warm and that is my challenge over Summer - I don't like running in the heat. I'm going to try for more early morning runs - have done a couple recently. It's just a matter of being organised.
So for the moment I'm just going to aim for three runs a week and get used to the heat.
Sunday, November 13, 2011
Sunday, June 26, 2011
no try. just do.
I needed a long run, so yesterday I drove over to Princes Park for a few laps. Haven't done that for a while.
So five laps...three anticlockwise and two clockwise is 15.9km and took 101min. That's less than 20min per lap because I paused for water, laces and fiddling with iphone to time the laps and to skip running inappropriate music.
It was a beautiful sunny winter morning, with a bit of a cold wind but only along one side of the park.
The first km or so is my warm up and is always a struggle to get my rhythm and get the breathing happening. After that it felt really good. A few twinges at times in my right knee and around my right ankle, but just due to use not strain. And I had enough energy to sprint the last 500m or so, although that doesnt seem to be reflected in the times.
The splits were:
18:27
19:21
20:39
2:48 (fiddling with iphone)
19:18
20:45
Total 1:41:20
During the run my thoughts were all over the place due to being so busy at work, and other stuff happening over the past few weeks. It felt good to physically exert myself to balance the whirling in my head.
Another long run tomorrow - I have the day off work!
So five laps...three anticlockwise and two clockwise is 15.9km and took 101min. That's less than 20min per lap because I paused for water, laces and fiddling with iphone to time the laps and to skip running inappropriate music.
It was a beautiful sunny winter morning, with a bit of a cold wind but only along one side of the park.
The first km or so is my warm up and is always a struggle to get my rhythm and get the breathing happening. After that it felt really good. A few twinges at times in my right knee and around my right ankle, but just due to use not strain. And I had enough energy to sprint the last 500m or so, although that doesnt seem to be reflected in the times.
The splits were:
18:27
19:21
20:39
2:48 (fiddling with iphone)
19:18
20:45
Total 1:41:20
During the run my thoughts were all over the place due to being so busy at work, and other stuff happening over the past few weeks. It felt good to physically exert myself to balance the whirling in my head.
Another long run tomorrow - I have the day off work!
Thursday, June 23, 2011
hmm....something different?
Oops again. Have been busy with changes at work (plus my birthday was in May). I have kept up the running, but the blogging suffered.
Slacked off a bit in May - averaged only two runs each week. But then on 5th June I ran a PB. 10km in 59:15 - at Flemington. It was an Athletics Vic event - quite serious...I wasn't quite last. It was a good run, three laps being around the carpark, lake and up the hill. A bit too serious for me but I'm glad I did it. Not everyday you get to run at Flemington!
Since then I have managed three runs per week, plus my cross training exercises twice a week. I need to keep this up because I've entered the Half-Marathon on 17 July - just three weeks away now. The photo is my race number.
My problem is that I just have one running speed; I have been more concerned about distance and finishing than speed. I have been thinking about seeing a personal trainer, but instead tonight I tried something a bit different.
My normal weeknight run is 5km which I finish in 31 to 33 min. Tonight I divided it into thirds - the first being warm up (slight incline, but mainly flat, crossing a few roads including traffic lights). The flat middle third I tried to run fast, and the final third (small hills) at normal speed. Finished in 32min which was pleasing because I had to wait at the lights. I can feel the extra effort in my legs - not aching but can feel I have used them - feels good.
I have had a few twinges in knees and ankles but nothing serious.
Next long run on Saturday, and another long run on Monday - I have a day off work - so looking forward to it!
Slacked off a bit in May - averaged only two runs each week. But then on 5th June I ran a PB. 10km in 59:15 - at Flemington. It was an Athletics Vic event - quite serious...I wasn't quite last. It was a good run, three laps being around the carpark, lake and up the hill. A bit too serious for me but I'm glad I did it. Not everyday you get to run at Flemington!
Since then I have managed three runs per week, plus my cross training exercises twice a week. I need to keep this up because I've entered the Half-Marathon on 17 July - just three weeks away now. The photo is my race number.
My problem is that I just have one running speed; I have been more concerned about distance and finishing than speed. I have been thinking about seeing a personal trainer, but instead tonight I tried something a bit different.
My normal weeknight run is 5km which I finish in 31 to 33 min. Tonight I divided it into thirds - the first being warm up (slight incline, but mainly flat, crossing a few roads including traffic lights). The flat middle third I tried to run fast, and the final third (small hills) at normal speed. Finished in 32min which was pleasing because I had to wait at the lights. I can feel the extra effort in my legs - not aching but can feel I have used them - feels good.
I have had a few twinges in knees and ankles but nothing serious.
Next long run on Saturday, and another long run on Monday - I have a day off work - so looking forward to it!
Sunday, May 1, 2011
Catch up and new goal
Oops - I got out of the habit of blogging each week, but I have a new goal to motivate me now.
A quick catch up: took it easy before the Run for the Kids, one 5km run on the Wednesday evening, and exercised on the Monday and Thursday nights. Stayed in the city on Saturday night so that I didn't have to travel on the Sunday morning of the run.
Sunday was a beautiful, cool, clear morning, gorgeous Melbourne weather. Over thirty thousand people took part in the runs - and we all queued for the toilets and bag-drop. So the start was delayed until after 9.30am but it then went very smoothly.
I had a good run - the first part was challenging because there were so many people - 18k in the 14km run, so it was slow and careful. Once we got through the Domain tunnel and out on the freeway we spread out a bit which made it easier to pace myself. The ramp onto the Bolte bridge was a challenge - it is much longer than you think when driving it - but I ran all the way, and felt good. Then it was the home stretch, back via Docklands to the city, and finish at the Domain. A good run, still had energy at the end. Finished in 1:29 which I am happy with considering the crowds.
My hips were sore the next day from the hill work, so I exercised and ran on the Wednesday. A fairly normal 5km in 33min despite quite heavy rain - but no wind and not cold so it was managable.
Now we're up to Good Friday 22/4. I slept in and then went out for a run mid morning. Not a good one. Cramps in the middle of the Moonee Ponds Creek 9km, so I had to stop for a while, was ok when I got back into it, but I didnt record the time.
Easter Sunday I drove to Princes Park and did four laps. Another good run. Thats 12.7km and took me 81min.
The following Tuesday was a public holiday too so I managed another run - Moonee Ponds Creek again - but this time a good run, 58 min with no aches, just a few twinges.
Exercised again on Wednesday night, but then stuff happened so I didn't get to run again until today.
Once more I slept in, then Princes Park, for what is now my regular four laps - in just 80 min today. I'm shading a bit of time each week, pleased with that. The run felt good too.
So, my new goal - the Run Melbourne Half Marathon on 17/7/11 That's eleven weeks away. I need new shoes soon so I can have them broken in by then. And a training program.
This week I have a couple of days in Brisbane for work - hope to get a run in while I'm away. Then into a routine.
A quick catch up: took it easy before the Run for the Kids, one 5km run on the Wednesday evening, and exercised on the Monday and Thursday nights. Stayed in the city on Saturday night so that I didn't have to travel on the Sunday morning of the run.
Sunday was a beautiful, cool, clear morning, gorgeous Melbourne weather. Over thirty thousand people took part in the runs - and we all queued for the toilets and bag-drop. So the start was delayed until after 9.30am but it then went very smoothly.
I had a good run - the first part was challenging because there were so many people - 18k in the 14km run, so it was slow and careful. Once we got through the Domain tunnel and out on the freeway we spread out a bit which made it easier to pace myself. The ramp onto the Bolte bridge was a challenge - it is much longer than you think when driving it - but I ran all the way, and felt good. Then it was the home stretch, back via Docklands to the city, and finish at the Domain. A good run, still had energy at the end. Finished in 1:29 which I am happy with considering the crowds.
My hips were sore the next day from the hill work, so I exercised and ran on the Wednesday. A fairly normal 5km in 33min despite quite heavy rain - but no wind and not cold so it was managable.
Now we're up to Good Friday 22/4. I slept in and then went out for a run mid morning. Not a good one. Cramps in the middle of the Moonee Ponds Creek 9km, so I had to stop for a while, was ok when I got back into it, but I didnt record the time.
Easter Sunday I drove to Princes Park and did four laps. Another good run. Thats 12.7km and took me 81min.
The following Tuesday was a public holiday too so I managed another run - Moonee Ponds Creek again - but this time a good run, 58 min with no aches, just a few twinges.
Exercised again on Wednesday night, but then stuff happened so I didn't get to run again until today.
Once more I slept in, then Princes Park, for what is now my regular four laps - in just 80 min today. I'm shading a bit of time each week, pleased with that. The run felt good too.
So, my new goal - the Run Melbourne Half Marathon on 17/7/11 That's eleven weeks away. I need new shoes soon so I can have them broken in by then. And a training program.
This week I have a couple of days in Brisbane for work - hope to get a run in while I'm away. Then into a routine.
Sunday, April 10, 2011
Routine
A good week for running - 5km on each of Wednesday and Friday nights - normal time 32min, and no problems, no aches, breathing good.
This morning I ran my Moonee Ponds creek 9km in 58mins with no issues at all. A beautiful Autumn morning - cool, cloudy, with sun breaking through at times - lovely.
So I have no physical issues at the moment, which is great, but running is a bit of a chore. Luckily I am in a routine so I dont have to think too much about it - just do it!
Same with my exercise routine, a chore, but I automatically do it straight after work a couple of times a week - Monday and Thursday this week.
And I certainly feel good once I've done my run/exercises, and feel sluggish if I have skipped them so that is motivation enough to keep going. That, plus loving food; if I run I can eat what I want - within reason.
Normal routine this week and the Run for the Kids next Sunday.
This morning I ran my Moonee Ponds creek 9km in 58mins with no issues at all. A beautiful Autumn morning - cool, cloudy, with sun breaking through at times - lovely.
So I have no physical issues at the moment, which is great, but running is a bit of a chore. Luckily I am in a routine so I dont have to think too much about it - just do it!
Same with my exercise routine, a chore, but I automatically do it straight after work a couple of times a week - Monday and Thursday this week.
And I certainly feel good once I've done my run/exercises, and feel sluggish if I have skipped them so that is motivation enough to keep going. That, plus loving food; if I run I can eat what I want - within reason.
Normal routine this week and the Run for the Kids next Sunday.
Sunday, April 3, 2011
still training...
but forgot to blog last week - oops.
That was probably because there wasn't much to report. After my previous big week, I fell in a heap - I had a bit of a cold.
I managed to exercise on Monday night (that's 21/3), but by Tuesday I had no energy so I rested - barely moved off the couch. Same on Wednesday. Felt better by Thursday so did my exercises again.
Finally managed a run on Saturday (26/3) 6.4km in 41min. Not too bad, no aches at all, but I struggled with my breathing for the first half. I think that was because of the bug.
Monday 28/3 I had a RDO - it turned into a beautiful day, overcast when I set out at about 10.30, but sun soon came out while I was running my Moonee Ponds Creek 9km route - took me 58min. A bit slow, I had to walk a little bit, but only a few twinges and breathing was fine.
Exercised on Tuesday. Then my normal 5km on Thursday in 32min. Was a bit of a struggle, not much energy. That I would say is due to my bad eating habits this week - pizza again on Wednesday night.
Anyway, did a fair bit of walking yesterday, window shopping and such. And this morning I drove to Princes Park and ran 4 laps - 12.7km. A nice cool morning. The splits were:
19:00
23:06 includes a toilet break
20:50
20:47
total 1:23:45
The first lap I struggled with my breathing, which was much better after the short break. Got into my stride in the second lap, the third and final laps felt really good. No aches at all (touch wood).
Two weeks until the Run for the Kids - 14km. So I will keep my runs short till then.
That was probably because there wasn't much to report. After my previous big week, I fell in a heap - I had a bit of a cold.
I managed to exercise on Monday night (that's 21/3), but by Tuesday I had no energy so I rested - barely moved off the couch. Same on Wednesday. Felt better by Thursday so did my exercises again.
Finally managed a run on Saturday (26/3) 6.4km in 41min. Not too bad, no aches at all, but I struggled with my breathing for the first half. I think that was because of the bug.
Monday 28/3 I had a RDO - it turned into a beautiful day, overcast when I set out at about 10.30, but sun soon came out while I was running my Moonee Ponds Creek 9km route - took me 58min. A bit slow, I had to walk a little bit, but only a few twinges and breathing was fine.
Exercised on Tuesday. Then my normal 5km on Thursday in 32min. Was a bit of a struggle, not much energy. That I would say is due to my bad eating habits this week - pizza again on Wednesday night.
Anyway, did a fair bit of walking yesterday, window shopping and such. And this morning I drove to Princes Park and ran 4 laps - 12.7km. A nice cool morning. The splits were:
19:00
23:06 includes a toilet break
20:50
20:47
total 1:23:45
The first lap I struggled with my breathing, which was much better after the short break. Got into my stride in the second lap, the third and final laps felt really good. No aches at all (touch wood).
Two weeks until the Run for the Kids - 14km. So I will keep my runs short till then.
Sunday, March 20, 2011
not a good idea...
Not a good idea to have pizza and wine and chocolate biscuits the night before a longer run. Managed a reasonable time anyway, but I was very tired afterwards and had to have a nana nap this afternoon.
I did four laps of Princes Park that's 12.7km in 81 minutes, not bad. Started at about 8.30am, sunny but cool. Lots of people out walking and running. The splits were:
18:48
22:14 (included a toilet break of approx 2 min)
20:16
19:47
That made a total of 32km for the week - the most I have run in quite some time. As well as the run on Monday, I did 5km on each of Wednesday and Friday, times were 32 & 31 minutes.
Exercised on Tuesday and Thursday and went for a long walk yesterday. So a very good week. Except on the food front - some improvement required there!
No unusual aches or pains - feeling good!
I did four laps of Princes Park that's 12.7km in 81 minutes, not bad. Started at about 8.30am, sunny but cool. Lots of people out walking and running. The splits were:
18:48
22:14 (included a toilet break of approx 2 min)
20:16
19:47
That made a total of 32km for the week - the most I have run in quite some time. As well as the run on Monday, I did 5km on each of Wednesday and Friday, times were 32 & 31 minutes.
Exercised on Tuesday and Thursday and went for a long walk yesterday. So a very good week. Except on the food front - some improvement required there!
No unusual aches or pains - feeling good!
Monday, March 14, 2011
A good week
Feel like I am back to normal. A few twinges this week, but nothing that is concerning me, other than my tight calves, and that is quite normal. I exercised on Monday and Wednesday evenings.
Ran 5 km on both Tuesday and Thursday evenings. Tuesday was hot and humid and a bit of a struggle because of it - so I was happy with a time of 34min.
Thursday was cool and so I managed a whole three minutes faster - 31min! Very happy with that.
Saturday I had to push myself over my 8km, was a bit of a struggle, had to walk a little bit. So I was very happy that it was 50 min.
Today was another public holiday so I went for a longer run - drove to Princes Park and did three laps = 9.55km in a total of 58 min - a very good time. The splits were:
18:53
19:43
19:59
The second and third laps included brief stops for drinks which is reflected in the times. It was quite warm but with a breeze and there is a fair bit of shade around the park which is good because it was after 1pm when I started.
Feeling very good.
Ran 5 km on both Tuesday and Thursday evenings. Tuesday was hot and humid and a bit of a struggle because of it - so I was happy with a time of 34min.
Thursday was cool and so I managed a whole three minutes faster - 31min! Very happy with that.
Saturday I had to push myself over my 8km, was a bit of a struggle, had to walk a little bit. So I was very happy that it was 50 min.
Today was another public holiday so I went for a longer run - drove to Princes Park and did three laps = 9.55km in a total of 58 min - a very good time. The splits were:
18:53
19:43
19:59
The second and third laps included brief stops for drinks which is reflected in the times. It was quite warm but with a breeze and there is a fair bit of shade around the park which is good because it was after 1pm when I started.
Feeling very good.
Sunday, March 6, 2011
that's better
I actually went 10 days without running - nearly drove me crazy, but it was worth it. My foot is much better now. I felt like a run on Tuesday, but decided it would be best to wait until after my regular chiropractor appointment on Wednesday.
So I ran 5km on Thursday morning in about 32min. Not worried about the time, just glad to be back into it and feeling good. A few twinges in my feet and knees, but much better.
Then I ran my old 6.4km route on Saturday mid morning in about 43 min - another good run, and had no problems with the Albion St hill.
My left foot is now a bit sore - but that's from wearing heals last night for the first time in a week - it will be fine.
I have done a fair bit of walking this week, at least an hour a day. That doesnt make up for not running, but better than sitting around all day.
Only exercised once this week. I had the week off work and did some gardening and stuff. Next week I'll get back into a routine.
A few more short runs this week to make sure my feet are ok, might even wait a couple of weeks before pushing out to a longer run.
So I ran 5km on Thursday morning in about 32min. Not worried about the time, just glad to be back into it and feeling good. A few twinges in my feet and knees, but much better.
Then I ran my old 6.4km route on Saturday mid morning in about 43 min - another good run, and had no problems with the Albion St hill.
My left foot is now a bit sore - but that's from wearing heals last night for the first time in a week - it will be fine.
I have done a fair bit of walking this week, at least an hour a day. That doesnt make up for not running, but better than sitting around all day.
Only exercised once this week. I had the week off work and did some gardening and stuff. Next week I'll get back into a routine.
A few more short runs this week to make sure my feet are ok, might even wait a couple of weeks before pushing out to a longer run.
Monday, February 28, 2011
still sore
No running last week - my foot and calf are still sore so I decided to rest them.
I did complete my exercises twice during the week and did a fair bit of walking - I had to do some exercise!
Walked for an hour on Tuesday night and on Thursday night I walked most of the way home - nearly two hours and yesterday it was about an hour and a half.
I will try a short run today or tomorrow and keep up the exercises and see how I go.
I did complete my exercises twice during the week and did a fair bit of walking - I had to do some exercise!
Walked for an hour on Tuesday night and on Thursday night I walked most of the way home - nearly two hours and yesterday it was about an hour and a half.
I will try a short run today or tomorrow and keep up the exercises and see how I go.
Saturday, February 19, 2011
a bit ache-y
My right foot and calf are not quite right - there's no swelling so I don't think there is any real damage, just running aches which I need to look after.
Exercises were done on Monday night only. I ran 5km on each of Tuesday and Thursday nights. Thursday was warm and humid but that didn't bother me, but very sweaty. Neither of the runs was very fast - under 34min.
I iced my foot/calf last night and was out for my run about 8.30 this morning. A bit ache-y but not serious. A few twinges in my knees too.
Nice, sunny, but not too warm this morning. Clouded over a bit by the time I finished. Did the Moonee Ponds creek 10km in 67min - I'm very consistent with my time.
It was a good run. I have been struggling up the Albion St hill - about 1km of steady incline - but had no problems today. I was thinking about remodelling my kitchen and didn't notice the hill!
Had a curry last night and just a pear and some yogurt before running this morning. With lots of water/tea of course.
More ice tonight.
And the same again this week. I have the following week off work and will plan some extra runs.
A thought has been doing laps of my head this week - New York Marathon. It's just a thought at this stage - but very tempting! It's in November. New York in Fall! Goosebumps thinking about it.
Exercises were done on Monday night only. I ran 5km on each of Tuesday and Thursday nights. Thursday was warm and humid but that didn't bother me, but very sweaty. Neither of the runs was very fast - under 34min.
I iced my foot/calf last night and was out for my run about 8.30 this morning. A bit ache-y but not serious. A few twinges in my knees too.
Nice, sunny, but not too warm this morning. Clouded over a bit by the time I finished. Did the Moonee Ponds creek 10km in 67min - I'm very consistent with my time.
It was a good run. I have been struggling up the Albion St hill - about 1km of steady incline - but had no problems today. I was thinking about remodelling my kitchen and didn't notice the hill!
Had a curry last night and just a pear and some yogurt before running this morning. With lots of water/tea of course.
More ice tonight.
And the same again this week. I have the following week off work and will plan some extra runs.
A thought has been doing laps of my head this week - New York Marathon. It's just a thought at this stage - but very tempting! It's in November. New York in Fall! Goosebumps thinking about it.
Sunday, February 13, 2011
laps can be boring...
But it's better for my joints to run on a good track, so I drove to Princes Park and did five laps. Each lap is 3.183km so that was 15.9km. A perfect morning for running - cool and overcast; not much of a summer!
Had tea and an apple with yogurt about an hour before I left home at 8.30, it's only a ten minute drive to the park. Lots of people out, and more arrived for the footy today including the Auskick kids who did a couple of laps.
First three laps were anti-clockwise, final two clockwise. The first lap was a warm up and the fourth was a struggle, the fifth I pushed myself: but there wasnt much difference in the times.
The splits were:
20:39
19:51
19:56
21:15
19:48
for a total of 1:41:31
This is about the same pace I ran back in October. I feel almost as tired now as I did after completing the 21km. More work to be done.
Had a few twinges in my knees and my right foot is still bothering me - still not swollen at all. I think I might need new shoes - these are about 6 months old now.
Planning to run Tuesday, Thursday and Saturday this coming week.
Had tea and an apple with yogurt about an hour before I left home at 8.30, it's only a ten minute drive to the park. Lots of people out, and more arrived for the footy today including the Auskick kids who did a couple of laps.
First three laps were anti-clockwise, final two clockwise. The first lap was a warm up and the fourth was a struggle, the fifth I pushed myself: but there wasnt much difference in the times.
The splits were:
20:39
19:51
19:56
21:15
19:48
for a total of 1:41:31
This is about the same pace I ran back in October. I feel almost as tired now as I did after completing the 21km. More work to be done.
Had a few twinges in my knees and my right foot is still bothering me - still not swollen at all. I think I might need new shoes - these are about 6 months old now.
Planning to run Tuesday, Thursday and Saturday this coming week.
Wednesday, February 9, 2011
10km before breakfast
Yes I had a rostered day off work today so I went for a morning run. I did sleep in and started my run about 8.30am - had a couple of glasses of water and some yogurt first.
I was out for 67 min in total - it was my Moonee Ponds Creek run which means I have to cross some major roads, plus there is a steep hill which I have to walk down - so the time seems slow, but it was a good run. Knees and ankles are fine, and I had plenty of energy. A nice cool morning.
On Monday night I did my exercises which include push ups and crunches and other exercises to strengthen my core and glutes and help my running. Takes me about an hour all up including stretching.
Exercises again tomorrow night and a short run on Friday.
I was out for 67 min in total - it was my Moonee Ponds Creek run which means I have to cross some major roads, plus there is a steep hill which I have to walk down - so the time seems slow, but it was a good run. Knees and ankles are fine, and I had plenty of energy. A nice cool morning.
On Monday night I did my exercises which include push ups and crunches and other exercises to strengthen my core and glutes and help my running. Takes me about an hour all up including stretching.
Exercises again tomorrow night and a short run on Friday.
Sunday, February 6, 2011
Running in the rain
Tuesday night - a struggle; although it cooled down - no way I would have run in 40 degree heat; nice and cool but a strong wind. But that wasn't the problem - my legs are so heavy, calves tired and tight - so are my ankles and feet. This despite my regular chiropractic adjustment on Monday night.
Anyway I got 5km done - about 35min but not timed exactly. Now sore and tired.
Friday night - Feeling good - ran my 5km in less than 35min. Had to stop at the toilet* in Shore Reserve, but the run itself was good. Was warm and humid today but had cooled down a bit and started raining soon after I set out - just a light rain which was nice to run in. Must have been fast to come in under 35min with the break. Didn't time it exactly - I don't take my iPhone on these short runs and I run without music. I do like running with music but am finding the shorter runs are better without it.
I had a coffee this morning and a glass of wine at lunchtime, and just juice before I ran. Also loosened my shoes which felt much better - my feet are swollen from the heat. A few twinges - in my right foot, and left knee, but I think they're fine.
I timed the run right - out at about 6pm as soon as I got home. By 7.30 it was pouring rain, the influence of Cyclone Yasi, and still raining an hour later. Think it's going to rain for most of the weekend. Hope I get another run in.
*A hazard of running - it speeds up the metabolism!
Sunday
Lots of rain this weekend - but cleared up today. Was sunny this morning but I struggled to get out of bed - wrong head space. Finally got it together and headed out at about 11.30am - ran to Princes Park, one lap and home. It was overcast when I set out, and had light rain during my lap of the park, and the sun was out on my way home - wonderful Melbourne weather!
12km which I did in a total of 80min which sounds slow, but I had a toilet break when I got to the park. My lap was at 10.6kmph - I'm happy with that.
Ate my porridge for breakfast at about 9.30 so energy wasn't a problem. But my calves are tight and sore and twinges in my right foot and knee. But overall a good run.
However, at one stage this afternoon I had to walk down a flight of stairs and my right knee is quite painful. OK going up of course! Will take it easy this week. Have Wednesday off work will probably run then.
This week I registered for my next run - 17th April the 'Run for the Kids' 14km.
Anyway I got 5km done - about 35min but not timed exactly. Now sore and tired.
Friday night - Feeling good - ran my 5km in less than 35min. Had to stop at the toilet* in Shore Reserve, but the run itself was good. Was warm and humid today but had cooled down a bit and started raining soon after I set out - just a light rain which was nice to run in. Must have been fast to come in under 35min with the break. Didn't time it exactly - I don't take my iPhone on these short runs and I run without music. I do like running with music but am finding the shorter runs are better without it.
I had a coffee this morning and a glass of wine at lunchtime, and just juice before I ran. Also loosened my shoes which felt much better - my feet are swollen from the heat. A few twinges - in my right foot, and left knee, but I think they're fine.
I timed the run right - out at about 6pm as soon as I got home. By 7.30 it was pouring rain, the influence of Cyclone Yasi, and still raining an hour later. Think it's going to rain for most of the weekend. Hope I get another run in.
*A hazard of running - it speeds up the metabolism!
Sunday
Lots of rain this weekend - but cleared up today. Was sunny this morning but I struggled to get out of bed - wrong head space. Finally got it together and headed out at about 11.30am - ran to Princes Park, one lap and home. It was overcast when I set out, and had light rain during my lap of the park, and the sun was out on my way home - wonderful Melbourne weather!
12km which I did in a total of 80min which sounds slow, but I had a toilet break when I got to the park. My lap was at 10.6kmph - I'm happy with that.
Ate my porridge for breakfast at about 9.30 so energy wasn't a problem. But my calves are tight and sore and twinges in my right foot and knee. But overall a good run.
However, at one stage this afternoon I had to walk down a flight of stairs and my right knee is quite painful. OK going up of course! Will take it easy this week. Have Wednesday off work will probably run then.
This week I registered for my next run - 17th April the 'Run for the Kids' 14km.
Sunday, January 30, 2011
Beat the heat
They are predicting 40 degrees today - so I had to get my run out of the way early. I was up about 7 - out of the house by 7.30, temp 23 according to my iphone. Had drunk two glasses of water and a small juice, but no brekkie.
Decided to do my Moonee Ponds creek run, with a lap of Dunstan Reserve that's 10.3km - I should be able to do that within an hour, except for the roads I need to wait to cross. Started out ok, but my calves were tight; they usually loosen as I warm up. Walked down the steep hill to the creek, and the first half of the run felt good. Second half was a struggle; a few twinges in my right foot, calves tight and tired. So I walked a fair bit. Especially the hills home. But finished in 67 min - not too bad. Bit concerned about my foot - it's not swollen, but I might ice it anyways.
I exercised Monday and Thursday; Tuesday I walked halfway home from work - that was an hour.
Wednesday was the Australia Day holiday so I ran in the morning - 8km, running around both Shore & Dunstan Reserves in 47 min - that's the pace I need to maintain to do the half in 2 hours - a good run.
Ran 5km on Friday evening in 32 min - a bit slow but overall another good run.
It's going to be a warm week so I'm not sure what runs I will be able to do - might be a rest week, just doing my exercises and walking as much as possible.
Now that's done I can hibernate for the rest of the day - got burnt yesterday, staying out of the sun today:)
Decided to do my Moonee Ponds creek run, with a lap of Dunstan Reserve that's 10.3km - I should be able to do that within an hour, except for the roads I need to wait to cross. Started out ok, but my calves were tight; they usually loosen as I warm up. Walked down the steep hill to the creek, and the first half of the run felt good. Second half was a struggle; a few twinges in my right foot, calves tight and tired. So I walked a fair bit. Especially the hills home. But finished in 67 min - not too bad. Bit concerned about my foot - it's not swollen, but I might ice it anyways.
I exercised Monday and Thursday; Tuesday I walked halfway home from work - that was an hour.
Wednesday was the Australia Day holiday so I ran in the morning - 8km, running around both Shore & Dunstan Reserves in 47 min - that's the pace I need to maintain to do the half in 2 hours - a good run.
Ran 5km on Friday evening in 32 min - a bit slow but overall another good run.
It's going to be a warm week so I'm not sure what runs I will be able to do - might be a rest week, just doing my exercises and walking as much as possible.
Now that's done I can hibernate for the rest of the day - got burnt yesterday, staying out of the sun today:)
Sunday, January 23, 2011
I stuck to my plan this week; 5km runs on Monday and Wednesday, and exercise sessions on Tuesday and Thursday. Friday rest. It's always a toss up whether to run Saturday or Sunday - this weekend I was feeling a little bit seedy Saturday morning so slept in, and went for a long walk in the afternoon.
This morning was nice and cool and overcast so I headed out about 8am - ran to Princes Park, two laps and return 15.5km all up it took 103 mins but that included a toilet break when I got there.
My first lap of the park was 23 min and the second lap 19 min (10.1 kmph)
I need to get myself a stopwatch because fumbling with the iphone isnt a very accurate way to record times - that time for the first lap doesn't seem right.
A good run - had plenty of energy - ate pasta for dinner last night and then a protein shake about half an hour before I left, and a few sips of juice as I left the house. Legs are tired now, a few twinges but nothing to worry about. I stretched my calves before doing my laps, and did all my stretches when I got home, of course.
So this week: a short run tomorrow night, a longer one on Wednesday since it's the Australia Day holiday, two exercise sessions, then another long run on the weekend.
This morning was nice and cool and overcast so I headed out about 8am - ran to Princes Park, two laps and return 15.5km all up it took 103 mins but that included a toilet break when I got there.
My first lap of the park was 23 min and the second lap 19 min (10.1 kmph)
I need to get myself a stopwatch because fumbling with the iphone isnt a very accurate way to record times - that time for the first lap doesn't seem right.
A good run - had plenty of energy - ate pasta for dinner last night and then a protein shake about half an hour before I left, and a few sips of juice as I left the house. Legs are tired now, a few twinges but nothing to worry about. I stretched my calves before doing my laps, and did all my stretches when I got home, of course.
So this week: a short run tomorrow night, a longer one on Wednesday since it's the Australia Day holiday, two exercise sessions, then another long run on the weekend.
Saturday, January 15, 2011
Struggling back into it...
I took it easy after completing the Melbourne Half Marathon in October - 21.1km in 2 hours 11 min. Now I am struggling to get back into it - the sun and heat are doing me in. I wasn't worrying about it too much, until I realised that 3 months have gone by since the half-marathon and then I was wondering how the hell I did it.
So with the start of the new year I am back into a routine of sorts - exercising as well as running.
My goals for this year are:
Run for the Kids in April - 14km in 85 min or less
Half Marathon in October in 2 hours or less
And maybe another run in between.
To keep myself motivated I will record my training here. This will be especially useful over summer - to record how I am handling the heat etc.
The furthest I have run since October is 12km. My short runs have been rather slow until recently with the renewed focus. So today I decided to push myself a bit. I ran to Princes Park, one lap and home again. It's 12km and I left at about 8.15am. Sunny and still - just a slight breeze, and less humid than it has been this week. Getting there was good, but needed to take a break, then timed my lap as a baseline, and struggled running home. By then it was warmer and the sun was out, but on the positive there was also a bit more of a breeze. Last night I only ate my Asian scrambled eggs, and a couple of my muffins and this morning I had a protein shake about half an hour before heading out. Also had a coffee yesterday. Didn't have much energy on the way back and walked a fair bit. My lap of the park was at 10.1kmph which is close to the speed I will need to meet my half marathon goal - but I need to work on endurance at that pace. No aches and pains. All up I was out for 88min which is an overall speed of 8.2 pace 7.3 Feeling good but muscles are tired.
So - a fair bit of work to do! Plan for this week:
2 short runs and one longer for a total of between 20 -30km
2 or 3 exercise sessions
Extra walking/stairs during the work day when I can fit it in.
Just do it!
So with the start of the new year I am back into a routine of sorts - exercising as well as running.
My goals for this year are:
Run for the Kids in April - 14km in 85 min or less
Half Marathon in October in 2 hours or less
And maybe another run in between.
To keep myself motivated I will record my training here. This will be especially useful over summer - to record how I am handling the heat etc.
The furthest I have run since October is 12km. My short runs have been rather slow until recently with the renewed focus. So today I decided to push myself a bit. I ran to Princes Park, one lap and home again. It's 12km and I left at about 8.15am. Sunny and still - just a slight breeze, and less humid than it has been this week. Getting there was good, but needed to take a break, then timed my lap as a baseline, and struggled running home. By then it was warmer and the sun was out, but on the positive there was also a bit more of a breeze. Last night I only ate my Asian scrambled eggs, and a couple of my muffins and this morning I had a protein shake about half an hour before heading out. Also had a coffee yesterday. Didn't have much energy on the way back and walked a fair bit. My lap of the park was at 10.1kmph which is close to the speed I will need to meet my half marathon goal - but I need to work on endurance at that pace. No aches and pains. All up I was out for 88min which is an overall speed of 8.2 pace 7.3 Feeling good but muscles are tired.
So - a fair bit of work to do! Plan for this week:
2 short runs and one longer for a total of between 20 -30km
2 or 3 exercise sessions
Extra walking/stairs during the work day when I can fit it in.
Just do it!
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