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:)
Sunday, January 30, 2011
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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