Weekly Roundup

I hope blogger didn't just publish that. I had started to write this when it went to the published post window with just 'wee' in the title. But i guess after today's run that could be appropriate.

I finally conned G into a pick up run which meant that I could run to the nearby (12.5 ks actually) nature reserve as it's just a little too far for a turn around run.

This was a great run. A fair bit of uphill for the first 10ks then a couple of ks of mostly downhill, so i guess wee would be appropriate. What a great way to finish the run. I got to the reserve about 10 minutes before the boys so I got to stretch and have a walk about under the beautiful tree canopy. This is one of my favourite places so it was really great to be able to run there.

I did have a couple of runs during the week but have been too busy to blog. Six ks on Tuesday in 34.55 and 8 ks on Thursday in 48.10 (definitely a PB for this run - it has a fair amount of uphill). I am pretty happy that my pace for these shorter runs is starting to improve.

Am starting to make plans for the Blackmores Half but have to admit that I feel nervous about a race among crowds in the city (I have become such a country person) when i am so used to my solo bush runs.

Wee

kly

Great Stuff

Am really pleased with yesterday's long run. i started out feeling pretty good so I deceided that I wanted to run at 6.30 pace and try to improve on last week's time of 2hr 3 min 36.

I got to the turn around (9 ks) in 59.11 which I was happy with. the 9th k is all uphill in a mountain to almost rival killer hill that I've dubbed Little Cousin. This kilometre took just over 8 minutes but the great thing is that you then get to turn around and cruise back down. Am trying to concentrate on going a little faster on the downhills as I tend to be a little too cautious.

Managed to complete the 18ks in under 2 hours (1 hr 58 mins 53) with only a slight negative split. That is a 4 1/2 minute improvement on last week's novice 18ks (training run that is).

Next week will cut back to a shorter long run - might run to the local nature reserve, which I haven't done before, and get G to pick me up.

BTW has anyone else watched the netball test? The umpiring has been soo bad. But hopefully Australia should win the last one.

Quick Creekwork to Music

Had a great 5k run on Tuesday afternoon which was completed in 29.30. I'm not sure, but I think this was the first time I've broken 30 minutes for this run.

Today i thought I'd repeat the creek run from last week. The eclectic music this week included: Bec Runga, Midnight Oil, Michael Jackson(!), Christine Aguilera(!), Keith Urban, Lior and Don Walker amongst others.

All up 11 laps (6 at a steady pace and 5 with some fartlek thrown in) - about 6.6ks in 29.47.

Bloody freezing here this week. We've had a couple of huge frosts and it was in the minuses under the eaves of the house this morning. I have to admit that we must be a bit warped here as we all commented on the frosty dead wallaby on the side of the road that we'd noticed.

Normal Weight

When i weighed myself this morning I noticed that my weight is now back to what it was before I discovered the Graves Disease. This is okay, but I did enjoy being skinny for a while (I lost about 4 kilos). The only worry now is putting on more as my thyroid levels mean that it is now underactive (which causes weight gain).

Anyway, I set out for a seventeen kilometre long run this morning but got distracted at the turnaround and missed the 8 1/2k tree so I went on to the 9k stump (hey there is nothing but trees out there) and back for a total of 18ks (which I planned on doing next weekend anyway).

It was a nice steady run and I did it in my half marathon time plus a second: 2hr 3 min and 36 seconds. Felt good the whole way and drank the whole bottle of water.

There were three guys out on trail bikes who passed me twice. I was just contemplating how that would be a good way to check out the fire trails when I noticed that one of them had chucked a Bundaberg rum can on the side of the road. What? Idiots!

Music to my ears

This morning I decided to run down on the creek flat for a change. The plan was to attempt some speed work and I figured it would make a nice change to use the Ipod.

The track was pretty rough - not long grass but very uneven underfoot as it hasn't been mowed in a few months and there were lots of stinging nettles in a couple of sections to make it fun. It wasn't easy to do the usual 400m interval session so I decided to just make it a fartlek instead.

I actually realised that I prefer this type of run as I was only doing smaller fast runs interspersed with steady jogging. As well as a kind of obstacle course through the stinging nettles at the narrow end of the flat.

I realised on the third lap that there was a dead possum about a metre from where I was running (luckily it hadn't reached the smelly stage as yet).

It was interesting to use the Ipod for a change. I think it's only the second time I have run with it. I realised how eclectic G's musical taste is (as it is all from his computer) as I listened to U2, Cold Chisel, Pink Floyd, Missy Higgins, Andrew LLoyd Webber, the Dirty Three and The Finn Brothers amongst. Although I enjoyed the music I realised that I also missed the rhythmic sounds of my own breathing (am I weird?) and the sounds of nature such as the birds, wind,etc. But, I can understand why city folk love them (to block out unpleasant sounds of traffic, etc). I might try doing this session once a week. It is very pretty down there and we really don't use it as much as we should.

BTW the only stinging nettle that got me was when I was picking lemons at the end of my run (which was about 40 minutes and 6 -7 ks).

Catch Up

A medium-long run of 12ks on Saturday morning. This was a good run, it's amazing how 12ks (at a steady pace) feels like a breeze these days. This took 77.43. I even managed a little negative split.

Then today I had a shorter 7k run. I wanted to stick to 6min/km pace and managed the run in 41.56 - right on pace. It is good to be able to finally get some consistency into these runs. I forgot that I was supposed to be doing a speed session today so I will have to do that next run.

The gluten-free is diet is going well but I still seem to have a bit of an upset stomach every morning. Not sure what is causing it but I'll be back at the doctors next week so I can ask her then.

Midday

Got out for a 10k run at about 11.00 this morning, how civilised is that? I decided that I would try for a tempo run, of sorts, trying to stick to 6.30 min/km. Not fast, but manageable given that the run would include a lot of uphill (which you never seem to make up for on the downhill).

It was great running at this time of day (it was about 20 degrees, but windy) as I had sufficiently warmed up and the legs felt good. I made sure that I didn't dawdle on the downhill-side of killer hill (KH) and got to the turn-around in 32.15 (pretty much on pace). The uphill-side of KH took 8.15 (okay) and I figured that I could easily make up the time to get back on target.

Made it back in 64.29. A negative split of 1 second!! Even with KH thrown in.

This was a good run. I felt strong the whole way and it was great to be able to pick a pace and stick to it.

So far this week: 34kms.

BTW I finally uploaded the photos from the half marathon onto the computer. G took one right at the start and I didn't realise that there were only 6 people behind me then. No wonder it took so long to get going! Note to self: don't be afraid to join the pack in the middle next time. I checked the numbers against times of those featured in the photos and of course they were all much slower than I was.

Time Trial

Set out for the time trial that I promised myself I would do this morning. I had the bright idea of doing a 2k time trial at the start of each month a few months ago. The first one was a disaster as it was right in the middle of my health/fitness decline and it took me 11.28 (from memory). I have not wanted to do it since but have decided it is a good way of tracking my fitness and hopefully pushing me to work on my pace a little.

It was about 5 degrees this morning (at about 7.30 as I'm on holidays at the moment) when I set out in a running shirt, long sleeved t-shirt and fleece with trackie pants. I ditched the fleece along the way and warmed up sufficiently to shed the long sleeved t-shirt for the 2k section.

Why 2ks? Basically this is about the best section of reasonably flat even ground with no significant up/downhill.

As some of you may be aware mornings are not the best time for me running-wise. Not sure why but I always seems slower in the morning and it doesn't help that I haven't eaten (although I did have a banana this morn).

Anyway I felt okay and did the first k in 5.10 (looking good) but knew that the second one felt slower (a very slight uphill) and it was - 5.32. All up 10.42. Not too bad, although it would have been nice to keep up the pace of the first one. I had a slight niggle in my right quad from Sunday's long run but otherwise felt okay.

I remembered that I hate to push myself to the point of heavy breathing and feeling like it is too hard. I know that it is good for me to do it, but I guess that this is one of the hardest aspects of running alone. It is very easy to always run at my nice comfortable pace. I guess I need to find a compromise and this was okay. I run because I like the feeling it gives me and I don't want to lose that in trying to get faster, but on the other hand I would like to push myself a little more and maybe crack the 2 hour mark if I do the Sydney Running Festival half.

BTW Scott this morning's temperature is fairly average for this time of year here. We do get frosts so it can and will get colder but the days are usually up near the 18-20 mark. Where we live is a bit cooler than many areas around the mid-north coast, we live in a low spot in a valley with a big mountain between us and the ocean.

Seventeen

That's how many kilometres I ran yesterday. Set out at about 3.00pm planning on trying to stick to 6.45 pace. I was pretty steady on the first half, sticking to 6.30 min/kms mainly. My throat felt dry so I drank a lot of water as I went.

This was my longest run up our road and it was fun to go around new bends and up new hills. When I want to do 18ks it will involve another big hill.

Reached halfway in 56.37 which was nice. I felt good and had eaten properly unlike last week's long run. I ate a couple of lollies (unfortunately I hadn't been able to buy the Starburst Jellybeans and had to settle for another one of their soft lollies - not so good to chew when you are running, the jellybeans are perfect). I didn't really needs them but figured they were in my pocket so why not.

The second half saw a 2 1/2 minute positive split, but as the killer hill took 8.49 I can easily see where that snuck in. All up 17ks in 1.55.15.

Measured it in the car this afternoon to make sure and my guesstimate was pretty good. We also found an interesting looking firetrail that takes you down to a creek crossing which we will check out soon - only for walking I think as it is a bit too isolated for my solitary runs.

I also took Pip for a walk today (he doesn't come running anymore) and felt like his personal trainer - nagging, coaxing and generally hassling him so that he would keep coming. I did 6ks while he sat down at the 5k turnaround to wait. Then after coming for the drive this afternoon he refused to get out of the car. I think he is one very smart dog. Why walk when you can stay home or get a ride!

I plan on doing a 2k time trial in the morning. Just to see where things are at.