Ch Ch Changes

AM

I didn't think I'd have it this morning, my legs felt heavy, tired and sore.  So, I was very surprised when Rach and I took off at a cracking pace and kept it up for 9kms.  We started at 4 55min/ks and finished at 4 45 min/ks.  Felt good too, we were out of breath but could still talk.

It got me thinking about possibilities and times and I think I finally got excited about this marathon.  If I can hold that pace for 45 minutes with legs that felt that bad and still carrying an extra 3kg then that's a really good sign for what's achievable at the end of the program.

3 35hrs anyone? 3 30??

Is that crickets I can hear?

PM Jeff's @ the Hall

20 deck squats x 2
10 kg tyre tube on shoulders
lunge walk length of hall, duck walk, jump lunge, jump squat x 3

weight plate races
return length of hall x 2  - quads blew up bigtime
return length of hall x 3
return length of hall x 3
that hurt like hell in the quads

tyre tube
overhead swing jump squat x 30
round head swings x 20 each way
overhead swing jump squat x 25
round head swings x 15 each way
overhead swing jump squat x 20
round head swings x 10 each way

Bit sad about some of the changes coming, bit scared about what it means for my fitness and my goals.  Hopefully I've learnt enough.

She's back!

AM

Fitzroy pool with some rain.  Jen's back I think!  She smashed me silly this morning, such an athlete.

400m swim
25m run x 4
25m straight legs x 4
high knees, 15 secs 5 secs rest x 6
high knees 15 secs no rest x 6
resistance run 15 secs 5 sec rest x 6
resistance run 15 secs 5 secs rest x 6
resistance running tug of war x 6 - Jen won
resistance running tug of war x 6 - Jen won by a country mile
resistance run max swim, swim back x 6
resistance run max swim, swim back x 6
max dive swim back x 6
Tabata push ups on wall, swim (8)

Walked into the city and back to work.  I had breakfast and lunch meetings today so weight will go back up tomorrow.  Funnily enough, my weight hasn't budged all week.

72.6kg

I have the technology

AM

New speed session on the cards this morning.  Fi and I programmed our Garmins and headed down to a very moody and foggy Fawkner Park.  We spent the hour running around the different paths, it was lovely, another perfect morning for running.

7 x 600m repeats, 200m recovery
total dist 9.36kms

Speed walk into the city and back.
Achilles very sore, legs sore too after the new sprint distance.

PM Jeffs @ the gym

I mentioned to Jeff that my legs were sore.  He was not sympathetic.

16kg Kbell
Circuit of hell =
30 goblet squats
30 backward lunges
30 jump lunges
30 jump squats

Circuit of hell
100 1A swings
Circuit of hell
100 cleans
Circuit of hell
100 1A deadlift
Circuit of hell
50 2A swings

Fun times.

Mysterious

AM

Pleasant run around my Burb this morning.  Autumn really is the perfect weather to be out there early, temperature coolish but no freezing ears or hands, no crying eyes and nose.  That will come soon enough....

Nice, easy run.  Over too soon.

Dist 8kms
72.6kg

Spirit is willing...

AM

Slept in this morning, I thought about going for a ride when I did wake up but the tiredness in my legs made me rethink that idea.

Gorgeous autumn day in Melbourne, I took it easy at home for most of it.

PM Jeff's @ the oval

400m sprint
400m run carrying the 20kg medicine ball
Tyre flips and sledgehammer across the oval (truck tyre) 10 hits each arm, 10 flips over and back
Rope Work
50  up and down x 4
15 Jump Lunge ES x 4
50 Side to Side ES x 4

Felt like an easy session, particulary after last weeks hell.

Sometimes time flies

AM

Didn't get my act together to organise any company today so I headed off alone at 6am from Abbotsford.  Beatiful morning for a run, slightly warm, dry and no wind - doesn't get much better than that.

Headed up Johnston St towards Princes Park where about 3kms in I noticed my GPS wasn't turned on.  I wasted 5 minutes boy looking* trying to fix it, and finally got it working.  Took off again, feeling extremely comfortable and headed up Rathdowne and around the backside of Princes Park.

Scooted down Swanston St, across Grattan and around Exhibition Gardens, down Spring to Fed Square.  I was very surprised to look at my watch and realise I'd been out for almost an hour and a half.  It felt like I'd been going for about 20mins - gotta love that!

I went around the Tan, along the river, across Church, down Swan to Burnley.  Was still feeling great even though my hip was starting to say hello by this stage.

Running along Victoria, I noticed Emily's car was at her gym so I called in to say hello.  She looks great and it was lovely to give her a big hug.

Then I was on the home straight back to Abbotsford and it was all over before I realised it.

Maybe I spent too much time daydreaming instead of concentrating but I did enjoy my run today even though I'm not sure where those 2 hours went.  Pace was pretty cruisy so maybe I was away with the fairies.

I took my tunes with me and didn't even turn them on.

No sunrise to speak of, the sky went from dark grey to light grey and then it was morning.  Very, very pleasant, calming and relaxing run.

Resting HR was 46 BPM this morning, I'm recording that so I can check back if I start feeling overtrained.

Dist 21km
72.6kg

 * when you can't see something right in front of your nose.

Snoozy

Nice day for a rest....

72.3kg

Noticing

AM

Hill session at the Tan, legs felt caned which I was surprised by as I've had extra rest this week.  Funny how long fatigue can hang around.

3 at the monument
3 at the drink trough
5 Anderson St
Total dist 8km

I noticed a dead possum and somebody letting their dog drink out of the water fountain (ewww!)

I also noticed that my weight went back up by 600 grams.  I was so busy Tuesday that I missed lunch and dinner (ate brocolli, nuts and choc milk at about 9pm) for no movement on the scale yesterday.  Went back to my normal food yesterday and saw it on the scale this morning.  Good reminder that you need to eat to lose weight.  Also, good reminder to not get too hung up on the numbers day to day.

I had wanted to head up to the Boulie by bike this evening as there's no Jeff but I think I'll give my legs the extra rest ready for a jump up in distance on Saturday.

72.7kg

Fun in the pool

AM
Fitzroy Pool sure is lovely.  Got there a little early so had time to fit in a 250m swim before the serious stuff started.

Warm Up
2 x 25m run sprint
2 x 25m straight legs
1 x 25m run sprint
1 x 25m straight legs
High knees 15 secs on 5 secs rest x 6
High knees 10 secs on 5 secs rest x 6
High knees 10 secs on, no rest x 6
Resistance running with band
15 secs on 10 secs rest x 6
10 secs on 10 secs rest x 6
10 secs on 5 secs rest x 6
Resistance run 15 secs, max underwater dive, swim sprint back x 6 (HR spiked massively, very hard)
Resistance run 10 secs, max underwater dive swim sprint back x 6
Max underwater dive, run 10 secs x 6
Push ups from underwater on wall x 12

I'm already planning a great session next week.

72.1kg

Excuses

AM

Well, I'm very pleased to say that I think I'm approaching the end of this phase of 'pre marathon syndrome', I know it will be back towards the end of the program but for the moment I'm feeling ok about where things are.

You may have noticed that the numbers I'm recording that end in a kg are decreasing as well which makes it a whole lot easier to haul my body around.  Hopefully, I'll be back under my happy weight soon and I'll be able to stop posting them for the world to see.

Did a timed lap of the Tan this morning. wasn't planning to.  I'd given myself an out because I knew my legs were weary and I wouldn't have top speed.  After I took off, I remembered what my sporto friend Emily had said about excuses (read it here).  Couldn't agree more, the only thing getting in the way of my training is my own attitude.

I was out there running, why put it off until Thursday when RIGHT NOW is the only time that counts?

Gave it what I had. Yes, it hurt, no, I didn't run a PB.  Who cares?  I gave it.

Time 17:22 (PB 17:06)
Weight 72.1kg

Magic Food

Went out for dinner with Jen and Justin last night and ate the yummiest steak ever!  It must have been magic or something because I woke up feeling surprising fresh.

AM

I thought I might need some tunes this morning so after a few lollies I picked up the shuffle and headed out the door.  Second song in and my most favourite easy run song ever came on.  Some people won't be surprised that I listened to it for the rest of the run.

10k easy run.

PM

Jeff's @ the gym

Mon night sure is easier than Tues.

16kg kettlebell

Round body pass 20 EW x 3
2A swing 20
1A swing 20 es x 3
Clean 20 es x 3
Jerk 15 es
Jerk 10 es
Jerk 5 es
LCCJ 10 es x 3
Snatch 10 es
Snatch 15 es
Snatch 20 es
Snatch 10 es

I think that's right, I was pretty tired so I could be wrong.  I felt a bit better when Jeff said I've never done 3 laps around the block with the tyres.  He also told me the boys were hurting, I just couldn't see them.

Weight 72.4 kg

oh.my.god.

AM

Another gorgeous autumn day so I took the SS up to Kew Boulevard for a few laps.  It was beautiful up there today and very, very busy with lots of other cyclists and runners out enjoying the weather and the scenery.  I finally got to wear my new Rapha jersey and while I felt very stylish, I don't think it helped me go any faster.  Legs still caned, but back felt much better.

PM @ Jeff's

What to say? I don't think I've ever been so sweaty.  I'm sure I could do tonight's session a few months ago but tonight it was almost beyond me. (edit: Jeff says we've never done 3 laps with the tyres before)  Had to stop a few times (many, many, many times) to try and clear my dizzy head, or stop from throwing up, or walk backwards to try and ease my legs, or bend over double and get my breath back.

3 loops around the big block (between 1 - 1.5km, not sure, edit: 990 metres ) dragging the tyres.  One with the rings superman arms style, one with harness carrying a 10 kg weight plate, and one with the belt on it's own.  Each of the tyres were either filled with sand or water but I'm not sure how heavy they were.

I got photographed by an old lady, somebody filmed me on their iphone (better not end up on Youtube), somebody came outside to offer me water, somebody else asked me if I was training for The Biggest Loser (I know I've put on weight, but really??!!), multiple beeps and heckles, a lady came out of her front yard and said 'I'm a trainer, I don't think you should be doing that'.

Obviously, Tim, Gavin and I had done something that warranted extra special treatment from Jeff.  The boys were tough, they left me for dead.  I was worred that everybody would have gone home by the time I finished but luckily Jen came and found me and gave me a lolly which really helped.

Might be time to start thinking about dropping a session somewhere because me and my legs don't seem to be recovering.

Weight 72.9kg

Everybody wore undies....

Another gorgeous Melbourne autumn morning and another beautiful run.  Well, it looked beautiful in the pitch black and Fi says it's pretty in the daytime too.

Today was finally the step back week (finally, I say - I'm only 3 weeks in to the program, eeek) and I've been hanging out for it.

I'm sure I would have enjoyed it if my lats, lower back, hammies and glutes didn't have the worst DOMs in recent memory.  I know that it's all my fault for not listening to Jeff and doubling up on the waterball cleans but OWWWWW.

Who knew you use your back so much to run?  As for powering up hills, forget about it - I was clock watching from 7.2kms in. A quick stretch at a water stop helped a little but my back was incredibly sore and my range of motion was definitely impacted.  I'd even loaded up on the sportslegs and while that took the soreness out of my quads, it barely touched the sides on my back.  ( I swear by sportslegs, they're a must have for me for any distance over 25kms)

Next time I'll listen more carefully to instructions.

Lovely run Fi, thanks for hosting and the shower and cuppa after were luxurious.

Dist 15.2kms
Weight 73.2kg

Fitzroy Pool with Jen

AM

25m sprint, 25m straight legs x 4
High knees 15 secs, 5 sec rest x 6
High knees 15 secs no rest x 6
High knees 10 secs no rest x 6
swim sprint, run 15 secs x 6
swim sprint, run 10 secs x 6
max dive run 10 secs x 12
kite flyers x 10

felt good, max dives were off today though, no more than 15m in distance.

Weight 74.2kg

Reality Check

AM

New running trainer wasn't kidding when he said I'd be hanging out for the step back week.  Hallelujah for the step back this Saturday.

Fartlek at the Tan
10/8/6/4/2 min surges with 2 mins JR between each
Dist 8km
by the last 2 min rest I was running down St Kilda Rd doing big man burps trying not to hurl.  I'm glad I didn't.

PM @ Jeff's

Circuit
40kg step ups - 21 es
Explosive step ups - 21 es
Sand Bag burpee to push press - 21
Waterball cleans (red ball) -21 with ball touching ground, so I did 42 in total coz my first 21 didn't count
Fit ball weighted bridge (red barbell) - 21
2 phase pause squat yellow bar -21

40kg step ups - 14 es
Explosive step ups - 14 es
Sand Bag burpee to push press - 14
Waterball cleans (red ball) -14
Fit ball weighted bridge (red barbell) - 14
2 phase pause squat yellow bar -14

sand bag on plate bear crawl races 5 up and back on the carpet

This morning I got a nasty shock when I stood on the scales.  I've had a chat with Emily and writing my training is keeping me honest so I'm going to try the same strategy with my weight.  Every day I'll record my weight in the hope that it will keep me on track during the day.

So this morning I was heavier than I have been since October 2009.  I like having boobs (I now fit into my A cup bras) but that's ridiculous.  Enough said.

75.2kg

Mind Games

Much needed rest day today.

Another bad food day courtesy of corporate catering, made the best choices possible but still not great options available.

I've had a think about how bad I was feeling yesterday and I think it's down to 2 things. 

One, I'm not happy at this weight, I feel heavy and slow and I don't like that my clothes don't fit properly.  That's totally within my control to fix and while it won't take the 2 weeks to lose that it took to gain, I can make progress in the right direction every single day.

Two, I get psyched out by time goals.  I've already mentioned that the way to get me to do something is for me to tell myself I don't have to.  So, from here on in, I'm running for fun.  I'm running to do the best that I can and be the best version of myself that I can be. 

Here we go.....

Motivation schmotivation

AM

I'm a little concerned about my mindset at the moment.  Not sure if my lack of motivation is down to basic overtraining or apprehension (read scared out of my wits) about how much this next marathon is going to hurt.

I haven't really spoken much about how I felt after NY but I think I really need to face up to my fears if I'm going to be able to hit the time goal I've set for GC.

Let's just get it out there.....IT'S GOING TO HURT.  and once more for the cheap seats...IT'S REALLY GOING TO HURT.

Ok, so enough of the funny business.  Enough eating badly, that's just stupid self sabotage, if this really is the last time I run this distance then run with JOY (and my friends). Appreciate the fact that my legs work, forget about the hurt, that will take care of itself if I take care of myself during the training cycle.

10 x 400m at 5k pace, 200m recovery
total dist 8.5km

Legs were very heavy and tired today.  Rest day tomorrow.

Labour Day

Another gorgeous day in Bendigo.  I'd been out to the Madison last night, which was absolutely amazing, so I had a bit of a sleep in this morning.

Legs still felt caned so I was happy that today's schedule was a relaxed easy run.

Dist 9km

No shoes for riding

AM

I was a little cranky when I woke up this morning and realised that while I'd brought my bike home with me I'd forgotten my shoes.  That meant no beautiful country ride for me.....sad face.

My legs had pulled up a little weary from yesterday so running wasn't really on the menu for today.  Instead I walked up One Tree Hill (the longer 4% side, not the killer 5%).  At the top, I did 100 burpees then a threepeat of the lookout tower.

Gorgeous Day again!

Off to the Bendigo Madison tonight to check out the cyclists.  Fun! 

Dist 6.5km

The luckiest girls in Melbourne

Sometimes this city is so beautiful it takes my breath away...it seemed like around every corner Fi and me saw a wonder today.

We started in the dark from East Brunswick and headed for a lap around Princes Park, the ovals were covered in frost and the city lights were sparking, the air was warm and sultry.  We had topics to discuss that caused us to ramp up the speed so our pace was fast.  We talk, we get faster, we work it out and plan our nice lives.

We turned down Swanston along the back of Melb Uni and cut across to Lygon St, down Johnston (where we admired some really cool street art) over Hoddle towards the sunrise to Nicholson St Abbotsford where we stopped at the little playground where we've rehydrated many times before.

Over the Gipps St bridge to the Boulevard where we headed left and up over the hill.  About half way up Fi stopped suddenly and pointed out the view.  Over the convent were 7 hot air balloons flying, the river had pockets of mist hovering above it and there was a flock of bright rosellas.  Kodak moment for sure.

Down to Studley Park Boathouse and across the suspension bridge where we stopped again to look at the river reflecting the sky.  That's where we realised that we are truly lucky to share some very special moments together and appreciate the fact that we're fit, we get up early and get to see some truly beautiful things.

Turned right over the bridge and headed across the freeway and Fairfield Park where we hit Merri Creek Path, the human GPS had malfunctioned again this week and I'd realised by now that we would overshoot the distance by a couple of K's. 

Along Merri Creek we saw perfect dewy spider webs and ran in silence listening to the gurgle of the creek.  Even the underneath of the bridge at the bottom of the killer hill looked pretty this morning. 

We could have cut along the streets from Rushall Station but decided to stick to the creek path and headed back up to Ceres.

Our goal distance was 18km but I ended up with 21km.

Worth it, what a gorgeous morning.

Well that was nice.

rest

Hauling ass.

AM

Hill session at the Tan.  Alone again, I gave it!

3.5km Tempo run
8 repeats of Anderson St
Total Distance 8km

Hammies were so tight they felt like I was being stabbed by knives in both of them.  Meant that I didn't really have my top speed especially up Anderson.  My short term beer gut probably contributed to that too.

PM @ Jeffs

3 phase pause squat with the yellow bar + 48 kg steps ups ES
3 x 10

waterball weighted bridge with yellow bar
2 (could have been 3, not sure) x 20

single leg deadlift with yellow barbell
3 x 5 ES

press window washer with yellow barbell
2 x 10

I think that's right but I'm kinda shattered so I could have it wrong.  48kg step ups were way easier thanks to Helen telling me to use the momentum of the bells which helped heaps. 

Poolio

AM

Jen took a leave pass today so I was by myself.  Working hard to give it whether I've got company or not so today was a good test.

25m sprint, 25 metre straight legs x 4
15 sec sprint, 10 sec recovery x 8
15 sec sprint, 10 sec recovery x 8
max dive 15 sec sprint x 6
max dive 10 sec sprint x 6
swim sprint 15 sec run x 6
swim sprint 10 sec run x 6
high knees 15 secs, run to rope swim back no rest x 6
high knees 10 secs, run to rope swim back no rest x 6
kite flyers off wall x 10

I was a bit cautious on the underwater dives as I was by myself and not sure about safety.  I managed just over 25m but only did that once.

Hamstrings are incredibly tight from the goat bends last night.  Went for a 3k walk to try and work them out.

Speed and Jeff

AM

Another humid morning in Melbourne had me feeling like I was going to hurl.  Honestly, the hardest speed session I can remember doing.

Had the old 'marathon training, heavy post long run and Jeff DOMs' legs on this morning which left me feeling like I was running through peanut butter.  (mmm yum, peanut butter....)

Sucked it up and pushed on through.  Short recovery = hurt.

8 x 400m sprint at 5K pace
200m jog recovery

Total distance 8km

PM Jeff @ the gym

Jeff's strategy of making the classes harder to limit numbers doesn't really seem to be working.

16kg KB

Round body pass 20 ew x 2

Snatch and Jerk
1 snatch + 1 jerk es
2 snatch + 2 jerks es all the way to 10

OA swing and clean
1 swing es
1 clean es
2 swing es
2 clean es all the way to 10

Goblet squat + weirdo name Bulgarian Goat Belly Bend or something
1 Squat 1 Goat
2 squats 2 goats all the way to 10

Deadlift + Jerk
1 Deadlift es
1 jerk es
2 and so on to 10

Again, the group started when the slowest person finished which was me.  2nd time in 3 days that I got called a girl.  HTFU next time.

Hard workout, good fun though.

Monday I got Wednesday on my mind

I knew that DOMs was going to be brutal after last night's joy so opted to do my medium long run this morning.  Felt surprisingly fresh, so might keep this on the Monday rotation and see how it goes.

Which means I'll be able to stay in the pool with Jen on Weds for a bit longer too.  Working up to swimming 50m underwater and I don't want to quit until I get there!

Beautiful morning for a run, legs worked fine.

8km

6.3 Golly

I love Sundays.

Nice morning with Amy at new favourite breakfast.  It was yummy, she looked gorgeous.

PM
Jeff's

Deck Squat 2 x 20
3 phase pause squat with yellow barbell + 48kg step ups es
1 x 5 + 1 x 10 es
1 x 7 + 1 x 15 es
1 x 10 + 1 x 20 es
2 x 24kg KB Bulgarian Split Lunge
1 x 10
1 x 15
1 x 20
Water ball weighted bridge, yellow barbell
1 x 10
1 x 15
1 x 20
Floor press, window washer yellow barbell
1 x 10

This is the heaviest I've worked for a long time and I've never done 48kg step ups.  It all hurt, I got grumpy.  I don't like grumpy.  Jeff laughed.

edit; steps ups were 5 7 and 10 each side. (whoops)

5.3 And the toilets had soap!

AM

Officially the start of hard training and 16km was the goal.  I woke up at 4.30 and must have turned off my alarm only to wake up later in a bit of a panic at 6.04.  Quick text to Fi to say I was going to be late and I flew out the door. 
I didn't speed and still managed to get to our meeting spot only 2 mins late. 

We hadn't worked out a plan so headed into the city over Gosch's paddock and along the river.  Pace was pretty good - Fi and I both felt very cruisy today.  It's so much easier to run when there's good company and much conversation about all sorts of things.

We headed down to Docklands and then cut back to St Kilda Rd via the Exhibition Centre.  When we got to Domain Rd we had a quick decision point about where to turn back and decided to include some Albert Park lake rather than do extras at the end. 

A detour to find a toilet stop added on a few extra k's that I hadn't expected but Fi gets so happy to find a public toilet with soap that it made the extra distance worthwhile.

I mentioned (and honestly believed) that we would walk when we got to 16km because we didn't really need to be doing extras. 

We hit 16 at the Bot and though we did walk up the back of Anderson we took off at a good pace down the hill and back across the paddock.

Called in to see if Jen was at work yet, and then the final couple of k's ended up a sprint.

Today was a brilliant morning for running, autumn in Melbourne is gorgeous running weather, I didn't want to stop so this will be another one that I call on for motivation when the going gets tough.

Dist 19.34km

PM
Did some gardening which caused the hammies some issues.  I noticed this morning that my arms and shoulders are still sore from Jeff's Tues night caning.

4.3 Move along....

Nothing to see here.

3.2 Quick run

1/2 hour run before I'm off on a course for work.

No Jeff's this arvo for me.

Forearms still sore, holding a toothbrush is pretty difficult!

2.3 Shattered

So sore from Jeff's session last night.  Completely tired out from this session at the pool with Jen.....

25 metre sprint x 4
25 metre straight legs x 4
15 second sprint 10 sec recovery x 8
15 sec sprint 10 sec rocovery x 8
swim sprint 25 metre, 15 second sprint, 10 sec rest x 8
swim sprint 25 metre, 15 sec sprint x 8
Max dive 15 sec sprint 10 sec recovery x 6
high knees, run to rope no recovery x 6

1.3 Too stubborn for my own good.

AM

Speed Session
1km repeats x 5
2 mins SR

This distance is pure hurtbox territory, there were a few f bombs dropped along the way.  I was focussing on consistent effort today and I think I almost got there.  There was about a 5 second range between each sprint which isn't too bad.

Dee's a champ, she HTFU'd.

Run 7.15kms

PM

OH MY GOODNESS. Why do I try and take Jeff on????

 Because I can.

This hurt, I won't be able to use my arms tomorrow. You know what though? I didn't know I could do it until I did.

16kg KB
10 Jerks ES + Workout

Round body pass 20ew
snatch 10 es
lunge 10 es
clean 20 es
squat 10es
OA swing 20es
single leg dead lift 20es
high pull row 20

so, 10 jerks es then 20 round body passes one way
10 jerks es then 20 round body passes the other way
10 jerks es snatch one side
10 jerks es snatch the other side and so on....

the killer, the group starts as soon as the last person finishes so the slowest person gets no rest.

NO REST FOR ME.

Yowsers.