Mungbean and sick

I'm fully sick... and not in the good way.  No Primal for me tonight :( Lucky I had a great weekend of running!

Saturday ran 15km with Sara in Brisbane along the river.  Not only was it lovely to have a good long run/chat with Sara but the pace was faster than I usually run my long runs and the weather was hotter and more humid so I was very happy!  Ran 15k @ 6:45/km by the Garmin I was wearing and 6:39/km by the Garmin Sara was wearing... work that out!

Sunday ran 10km with Mark, Emma and Buddy the dog from their place to Moffats Beach and along the waterfront to Lake Currimundi.  Love running with my family :)

I've now run 3 perfect weeks (i.e. followed my program to the letter).  Very happy with myself!

Speed and Power

Yoga with Zoe in the AM

PM
It's not often a session makes me feel like vomiting. Tonight was one of those rare sessions. I also felt like crying and slapping someone. All at once.

4 rounds of the following with 100m kettlebell run between:
10x burpees
5 "man ups" (kettlebell press-up to rows to press-up to half burpee to shoulder press)
10 x box jumps

1 minute of each of the following with 100m sprint between each:
Superman using crank-it straps
Wall squat medicine ball throws
Thrusters (the worst bit if the burpees)
Sit ups
Clean and press using barbell
Sumo squat to upright row using barbell
Squats using barbell

I didn't stay for a second session. I didn't have it in me!

Treadwind running

Primal on Monday

Crank-it class
10 mins on the spin bike between classes making up my own session in time to the music :)
Kettle bells from hell.  I'm surprised I can still move my arms!

This morning I had 1k easy, 3k @ 6:15/km, 2k easy on the program.  I had a lot of doubt about whether I could do this.  But I did.
7:05,
6:16,
6:15,
6:10,
6:41,
6:21

I really didn't feel comfortable in the first km and when I saw I was running 7min pace I knew I had to step up quite a lot.  My lungs were burning and I was running into a headwind for some of the second km.  I guessed I was running at 6:30/km.  I reassured myself that if I was slower than the pace that's ok.  I just needed to keep pushing the same effort and remember that there was a headwind.

When the Garmin flashed "6:16" for the first km I was very surprised.  Felt like I couldn't keep the pace up as my lungs were burning and my legs felt like weights.  "6:15"

Turned the corner directly into the wind and slogged it out till the end of the km.  I didn't see the time so assumed I was slowest in this km.

2 km easy to finish and the last one out of the wind.

Glad I had the Garmin on as I would have felt very demoralised had I not known that I was actually running much faster than I thought.

100% week!

Coach Criniti had a quiet (email) word to me two weeks ago about my training and asked if I want to do this event.  I replied yes and something shifted in me.  It was like I suddenly realised wholeheartedly (or wholeheadedly) that I DO want this.

Since then I've had two weeks where I have run every session as per the program.  Rather than finding excuses not to, I've been finding anticipating the struggle to motivate myself and preparing strategies to ensure that I do.

Today I knew that I was tired and run-down and on the edge of getting sick so I decided to sleep rather than get up at 5am to run before the conference.  I knew that motivating myself to run after the forum would be a challenge so I thought about it all day.  I imagined myself getting ready to run when I got home.  I thought about what running gear I would wear.

When I left the conference I called Stella and asked if she had run already.  No?  Do you plan to run?  Do you want to run with me?

So when she got home we both got ready and headed out for a lap of the bay.  We were treated by the most incredible sunset so stopped to admire it on the Iron Cove Bridge.  I'm so grateful for my sight, beautiful sunsets and Stella's company on the run tonight.

Runclub Returns!

Coach Criniti had 8k on my program for tonight.  I know RunClub is usually about 4k so before we started I headed off for a 4k warm-up run.  Funny how you never notice the tailwind but you always notice the headwind!

RunClub session as follows:
2 x 400m easy warm up
stretches
form drills with run-throughs

4 x 400m with 45 sec standing recovery @ 6/10 perceived effort (p.e.)
core work
6 x 200m with 20 sec standing recovery @ 7/10 p.e.
core work
walk to Balmain Shores
1km @ 6/10 p.e.
walk back to oval
stretching

Great to see some of the old crew back (Munch, Theo, Karsoon and Jamie) and some new faces (Rebecca and Lucia).  It's good to be back!!

The last two weeks I've stuck like glue to my program.  Dave emailed me two weeks ago stating the following, if I really want to do this event, I'm going to have to ramp up the training.  I realised I really do want to do it and I've been super focussed (by my standards) ever since.  Bring it on!

Evil Elliot and Tempo Run

Wednesday

Morning - 60mins yoga with Zoe.

Evening - arrived at Primal to find that Elliot was leading the session.  I've seen him putting other's through their paces so was a bit nervous.  Turns out the nerves were not unfounded!

Started with a short, sharp run around the block after the warm-up and then made our way to the whiteboard.  The whiteboard had the session on it and it looked hard:

Part 1
1 minute per exercise

• burpees (seriously?  burpees for 1 minute!)
• plank
• thrusters (the worst bit of the burpees; from squat position with hands either side of your feet, jump back to plank position then forward to squat position etc.)
• push ups
• something else which my traumatised brain has blocked out

Part 2

12 reps of each x 3 rounds:

• box jumps
• squat to shoulder press with powerbag (15kg or 10kg)
• dips
• horizontal rows (or incline rows)
• deadlifts with 12kg (or 8kg) kettle bells
• kettlebell swings with 12kg kb
• wall squats throws with 5kg medicine ball
• slams with 'dead ball' (12kg 'ball' that doesn't bounce)

After 'part 1' Elliot rubbed off the pushups and made us do the lot again.  I think he was contemplating making us do it a third time but perhaps my look put him off.  I was certainly trying to!

Part 2 was ok the first time round.

2nd time I had trouble lifting the 12kg dead ball over my head so had to swap it for the lighter one which was 5kg.  A LOT lighter but easier on my back.

3rd time around I swapped to a 10kg powerbag as I was getting fatigued and did the deadlifts with the 8kg kettle bells.  

Elliot then threw in a 'sneaky' part 3 (what the?)

20 reps of the following:

• full sit ups
• 'froggy' sit ups
• leg raises 

each with a short sprint in between.

Tough session but a good session.

Thursday 

yoga cancelled as Ruby wasn't well

run club cancelled due to weather forecast

So, despite really not wanting to run, I took myself out for a 6km run with 3km @ 6:15/km in the middle.  Nice to see Linda in my warm-up 1km.

Every run takes me closer to my goal!

Mental Toughness Training

Sunday I really really really wanted to stay in bed.  So I did.

But I also really really really want to run this event next year and I know that each run I miss takes me further from my goal so I hatched a cunning plan to make running rewarding; I ran to Marrickville Markets (5.6k) and ate a vegan schnitzel, drank an iced chai and relaxed in the 'chai tent' while listening to the guy who plays guitar and sings there every Sunday.  Then I bought some food supplies for the week and walked to Crystal St.

When I got to Crystal St I ran for the next 5k and then walked the remaining distance home.

Monday rest day

Tuesday I really didn't feel like running despite having 5k on the program but I thought of Cheri and her very long ride on the weekend when she didn't feel like it.  I had said to her that those sessions are the ones that get you to your goal.  I gave myself a talking to and headed off for a run around Callan Park and Balmain Shores.  Easy 5k and another run closer to my goal.

Topped it off with a 60m yin yoga class.  My muscles are really feeling the lack of yoga lately.  Lucky I've got a class with Zoe before work tomorrow.

Homebush 10km

Very happy with my run at Homebush this morning. In all honesty, I only went because Coach Criniti put it on the program.

I wasn't feeling great with an upset tummy and was worried I'd have a repeat of my last Striders 10k at Lane Cove when i also had an upset tummy and ended up taking multiple toilet stops.

Before the start i noticed that the usual crowd of older people I can count on to bring up the rear weren't there, so I said to Leonor, "i think I'll be last today".

Everyone took off and surged ahead of me. I was last by quite a long way when I passed the 1km marker in just over 6:04. This confirmed my thoughts about my finishing place as I knew I was pushing harder than I should yet was still 200m behind the person ahead of me. I sang to myself to "You can run your own race" (to the Fleetwood Mac tune Go Your Own Way).

I settled into my pace (6:30ish) and switched my mind into thoughts of gratitude for being able to run whenever I noticed my thoughts going to self-criticism for my lack of speed and whenever I heard my thoughts go to "I can't keep up this pace" I switched this to "I wonder how long I can keep up this pace for?"

At 3k my guts kicked and I started to concentrate on the halfway mark and the toilets located there.

At 4k I overtook an older man with blue calf guards as he cheerfully told the Marshall "don't wait for me". I passed him and said "he may have to wait for me though!"

Cursing the "gingerbread men" (a la Tony's Trials on Marathontalk), at the 5k mark I startled all the marshals by running at speed in the wrong direction, toward the toilet and blessed (but temporary) relief.

I then concentrated on trying to catch blue calf guard man. I couldn't see him anywhere but could see someone else in front of me so spent the next 2k chasing him down. I finally caught him and focused on trying to keep the pace up. What pace I didn't know as I still struggle to operate Allan's Garmin and it seemed not to be consistent in beeping at each 1k split.

With 2k to go I saw a woman in a bright blue top and so set my sights on catching her. I did so with about 300m to go and then looked toward the finish.

Everyone was gathered around the food and refreshments across the road, completely oblivious to the three of us yet to finish but the lovely Leonor was there; my own personal cheerleader at the finish, thanks Leonor!

I will wait for official results as I had trouble operating the Garmin at the start of the race (damned bezel!!) but think I ran sub 65, which is approximately 3mins and 2 toilet stops off my last 10k if a long way from my PB.

This might seem disappointing on the face of it as Homebush is flat and Lane Cove is hilly and two fewer toilet stops would suggest I should have run faster however flat races are much harder for me without the downhill to recover and gravity to assist.

Nice to catch up briefly with Ron "sportsman" and Peter Nuttall at the finish but I'm afraid my conversation skills were lacking!

Updated layout now with extra motivation

On Saturday my housemate Stella and I trekked up to Raymond Terrace for Stand Your Ground 1, a course by Emazon.  The workshop was great and I came away with a lot of tea.  I also came away with some ideas for shifting the self-sabotage issue I have with running.  I realised how many 'rules' I've set myself and continue to make on a moment to moment basis "If I run now I can do x", "I must run or else y", "I have to do everything on my program or I've failed" etc. etc.  This is hooking my inner rebel who says "yeah, you can't make me" and then I get locked in a battle of good and evil in my own mind.

Without going into details of my childhood which are not necessarily helpful here, suffice it to say that I was an over-responsible child.  I had to develop maturity beyond my years very quickly and be responsible for myself at a younger age than ideal.  I also developed a strong sense of responsibility for other people's emotions but that's not so relevant.  One of my colleagues who was also a child carer for a parent said it best when she said "I'm in recovery from being over-responsible".

How are these two things related?  I have a very well-developed stubborn streak and inner rebel and she protects me from over-doing.   I'm going to call her Violet.  Unfortunately she doesn't know when the rules I'm setting are helpful to me, she just rebels against being constrained by 'should' and 'must'.  She's just trying to keep me from going down that old road.

So, with this in mind I'm setting out to get Violet on board with my training.  I figure I just need to let her know that running is something I want to do, not HAVE to do.  So I compiled a list of reasons I love running to tell myself instead of saying "I have to go for a run"

Reasons I love running:

• Surpass my self-imposed boundaries, proving I'm stronger than I think I am
• Achieve my goal of Tarawera 60km
• Increase self-confidence and self efficacy   
• Feel and look better in clothes (and naked)
• Boost energy
• Lift mood
• Boost memory
• De-stress
• Be with nature
• Increase determination and distress tolerance
• Be social! Meet new people and see friends
• Live longer
• Boost immunity
• Strengthen muscles
• Increase creativity
• Increase fitness and stamina
• Improve speed
• Strengthen bones
• Lose weight
• Improve sleep 
• Increase vitamin D levels
• Listen to music/podcasts
• Reduce appetite and increase healthy food choices
• Explore the neighbourhood (advantage for Urban Max)

I then told myself every run I log takes me closer to my goal of surpassing my self-imposed boundaries; every step takes me closer to the Tarawera Ultra.  Every run I miss for reasons other than illness or injury takes me further from my goal.  No 'should' no 'must' just simple statement of fact.

It wasn't easy but I went out for the 6km run scheduled on my program (1km easy, 3 km @6:30/km, 2km easy).  I missed yoga as a result but I'd already been to Primal this morning and done a strength session so figured if I missed yoga I'd done more than enough today.  At that moment it was more important to myself that I complete the run as programmed.

She believed she could, so she did.

Wagga Wagga Wobble

5km on the program so 5km I did. Felt pretty good although cold! There was frost on the ground as I ran around metropolitan Wagga. I had seen the Wiradjuri Walking Trail on the map so tried to find it but didn't. Happy with 6:41/km average pace as I ran uphill on the way out and down on the way back.

Smashed

Tonight I was shattered before we even started.

Headed of for a 3.5km run with Lou before Primal and then did a strength class.  It was hard.

Then went for a quick 1km around the block before the second 'conditioning' class.  It was also hard.

I'm tired now.

Trial by Tarek

5km on the program tonight so ran 3.87 around the block before Primal and 1.83 around the smaller block between classes for a total of 5.7km!  Finally ran over rather than under the distance scheduled.

My warm up run was actually a lot quicker than I probably should have gone but I was trying to get in as many kms as I could before the session so average pace was 6:38/km with the first couple of kms under 6:30 pace.

First class was crank it. If you are wondering what crank it is, click on the link to see a short demo video.

We did the following combos x 3 (or it may have been 4... I can't remember)

Crank It (CI) rows
Burpee to box jumps (a new level of yuck!  My two least favourites combined into one awful* new exercise.  *disclaimer: I may mean awful in a good way)

CI push ups or CI tricep extensions or biceps curls)
medicine ball sit ups to wall throw (5kg med ball)

single arm row with a twist
Lunges holding 10kg sand bag over head

Followed by ab work.

Kettlebell class just was too traumatic* to recount here.  Think of lots of exercises in combo holding two large heavy objects and then multiply it.   (*disclaimer: I may mean traumatic in a good way)

Owly vs Monkey Bars!

Friday was a well needed rest day.  Yoga in the morning for 1 hour then nothin' else for the rest of the day.

Saturday the big kahuna!  Wentworth Park workout and Blackwattle Bay run.  Something for everyone.  I LOVE this workout!

Started at Wentworth Park then ran up the hill and around the corner to our little park where we climbed a wall, commando crawled across the grass and I did not 1, but two full sets of monkey bars!!  Yeay me!!  First time ever!!!

We then ran back to Wentworth park and to the first exercise station.  I'm never going to remember which order we did what exercise so I'll just list them.  If you click the link above you'll see on the map little icons where we did a set of 1 or two exercises so you can use your imagination:

• planks over low bar with press up in between x 4
• dips 
• leg raises 
• incline rows
• leg raises
• sideways jump things over a diagonal bar
• box jumps
• chin ups
• obstacle course without touching the ground (first time ever!!)
• stair repeats x 5
• squats 
• upper and lower ab crunches
• side crunches
• hill repeats
• step ups with high knee
• leg raises in pairs
• horrible hamstring exercise in pairs
• supermans in pairs
• pushups in pairs 
• incline rows while everyone held plank position
• plank while everyone else took turns to do incline rows
• balance beam
• more dips (thanks Chris!)
• running backwards across the citywest overpass
• upper and lower ab crunches 
• hill repeat up anzac bridge spiral 'onramp'
• stair repeats with box jump in between x 3
• stair pyramid repeats with the following in between (push ups, sit ups, pressup position to plank position x 10)
• jumping over 'logs'
• more monkey bars (yeay me!)

All up about 2:15 and about 10km distance.

I think I earned a massage!

Midweek Long Day, I mean Run

Thursday is midweek long run day.  10km on the schedule, body in need of yoga and a work presentation at night so nothing for it but to be up and running by 5:45am at the latest so I could get to yoga before work.

My cunning plan to post my plan on Facebook in order to have accountability worked nicely with a text from Mary this morning to check that I was up and running.  Thanks Mary!

My iPhone is still packing a sad with frequent intensity and this morning was no different.  The mapmyrun app crashed at 2.69km but luckily I knew that from my place around the bay, over the new footbridge and home is 10k thanks to my trusty housemate Stella.

Took a photo of the sunrise as it was very pretty (much prettier in real life):

Run was made all the better by a wave from Rachel and Action and a short trot and chat with Linda.

Made it to work in time for yoga so all is well :)

Double Double

Tonight, despite a really tough 6:15pm session at Primal I stayed for the double.  My arms and core were pretty fatigued by the end of the second session but I did it!  That's two doubles this week!  Go me!!

1 month till Tough Mudder today so only three weeks of training left.  That realisation has been motivation to pick up the training this week.

I ran around the block before and in between classes for a total of 1.4km so barely worth a mention!  Did a fair amount of skipping tonight too.

GPS Gods Abandon Me and I Abandon a Run

My 'coach' Dave asked how my run went tonight.  FYI the scheduled run was 5km (1km easy, 3 km @6:30/km, 1 km easy).  Here was my reply:

Long answer...As you know my Garmin is broken so I've been using my iPhone with mapmyrun app to log my runs.  Tonight went as follows:

• opened mapmyrun app
• app froze (this happens frequently so I'm not bothered, much)
• I get myself ready while waiting for the app to unfreeze
• 5 mins later I press the 'record' button
• I'm still in the car as I know it'll take some time to actually open the page which allows me to record a run
• I get out of the car, lock the car and start running as 15 mins have now passed since I first opened the app and I'm running out of time to run before yoga
• I run along and restart the app as it seems to have crashed
• On the third attempt the app opens and starts recording my run
• I get to my 1 km loop and pick up the pace to what I estimate is 6:30/km but I'm hopeless at guessing pace so I'll have to wait for the app to tell me to be sure
• after the first km the app tells me I'm running 5:20/km.  If only that were so!  I now decide to run to feel and use the phone only to tell me when I need to head back to make the 7:30pm yoga class
• I keep running 
• after the second km the app tells me I'm running 5:33/km
• the app then crashes completely and I look down at my phone to check the time to see how long I have left to run and the time read "2:56pm".  I estimate it is actually 7:10pm.
• my stomach starts protesting (this often happens when I run and means I need to find a toilet pronto)
• I abandon the scheduled run and I head to the nearest public toilets which are now closed
• I walk/run to my car, (running in between stomach cramps) grab my yoga mat and race to the yoga studio where I can use the loo
• I plan how I can buy a new Garmin immediately and pray to the universe to send me a new phone

All in all I estimate I ran 3km tonight 

Not quite to plan...

Saturday afternoon - so we ended up being an hour late for the Sutherland Half as Stella mis-remembered the start time.  So, we headed out along the trail and cheered all the runners heading to the finish.

At about 5km I was feeling quite dehydrated and realised that not taking water on the run was a rookie error.  We headed out for 1 hour and then turned around.  My mouth was dry and my head beginning to feel very tight.  It was the longest run back ever!  All up I estimated we ran about 12 km in just over 2hours.

Sunday - rest

Monday - Primal x 2 sessions (crank it circuit, kettle bells).  Ran before and in between for a total of about 2.8km /5km on my program.  Again not quite to plan!

Playing catchup

Wednesday I went to Primal in the morning as I was going out that night.  Session with Paulo was tough but good.

Thursday I was supposed to run 5k but didn't.  I went home and sat on the couch with the cat.  I told myself I'd get up early and run the next day.

Friday morning I didn't get up and run and I told myself I'd run that evening before yoga.  I didn't run nor did I go to yoga.  I sat on the couch with the cat.

This morning I got up because I was taking Lou to training.  Had I not been training with the group I have no doubt I'd still be in bed with the cat gnawing on me to get me to feed her.  We did a session at Newington Armoury  which looks a little strange on the map as the obstacle course (i.e. children's play equipment) wasn't there when the satellite images were taken.  We did 4 laps with pushups, tricep dips, box jumps, rope climbs, incline rows, wall climbs, cargo nets, sit ups, step ups with lunges, flying fox, backwards running, slides, and commando crawls all thrown in.

It is a recovery week so I guess I should feel ok about the missed session on Thursday but I don't.  I feel I really let myself down.   I'm not looking for sympathy.  It would be good if you read this to give me some advice.  How do you handle it when you are really feeling slack and it's mental not that you physically need a break.  I could easily have done the session... I was even dressed and ready to do it but I still went home!

Stella is running the Sutherland Half this afternoon so I think I'll do it as a slow training run.

The Results Are In

Official results are in and it's a personal best time for City 2 Surf 92:25 so over 1min faster than my last time in 2007.  I was pretty surprised as I didn't think I was anywhere near the form I was in when I ran in 07.

Had 5km on the program today.  Got held up at work then tried to open Mapmyrun app and it crashed.  Restarted my phone and the app wouldn't open.  Restarted the phone and the app opened but would not record my run so I decided to head off and run for 30mins as that was all the time I had left before yoga.  Restarted my phone for a third time so I could see the time and tried the mapmyrun app for a fourth time and it worked finally.  Ran around the block and got back to my car in 25:33... total distance of 3.78km.

1 hour of yin yoga helped loosen up all the tight muscles.

I have to start leaving work earlier as I have to cut every run short due to lack of time.  At least I'm running regularly I guess.  That's a big improvement.

Primal Scream

Ran just over 3km before training at Primal tonight http://www.mapmyrun.com/workout/165484829

Crank it session at Primal was crowded tonight!  Great energy.

I rolled on the foam roller after the session and thought to myself how uncomfortable I felt at Primal when I first started!  I can't believe it now as it feels like a second home!  A kinky-looking home certainly.