walking

Walking is boring but it was all I had a chance to do today.

I had a conference in at Southbank so I walked in from home, I was going to be late so I jumped on a tram at the City Baths for the rest of the way.

Dist 5ish km

Bit tired out

after my mega bike lesson yesterday.

Sleeeeeeep.

Mud and Bruises and CX

Ha!

Scared silly, so scared.  Jen had to give me a good telling off (encouragement!) to get me to try a cyclo dismount.   Finally, got there in the end but couldn't work out the remount.

We went out for a few hours around Darebin parkland and up north to Bruce's Loop.  I'm not at all confident in the mud, I lose confidence when the back wheel slides around.  I obviously need to practise more.  Heaps more.

I was filthy when I got home and so were my shoes and my bike.  Took me a while to get the bike cleaned up and then cleaning me up left a nice ring of mud in my shower. 

I know I say this alot, but that was so much fun.  Very challenging, but fun.

PM Jeff's

I was pooped.  Justin obviously was too because after seeing him on the trails covered in mud he didn't make it to training.

tyre hits with the sledhammer
30 secs on 20 secs rest x 10

tyre jumps (in and out) back and forth
30 secs on, 30 secs rest x 10 but could have been 12
this got the HR up high and as I got tired I was losing height over the tyre, tripped once, and by the end was swinging my feet out to get them over

tyre flips back and forth to partner
30 secs on, 30 secs rest x 10

battling ropes 30 secs on 30 secs rest
up and down
grappler
big squat
outside leg lunge
backwards lunge
through 12 times

Happy Birthday Mrs Barb.

AM

I knew I wouldn't be able to keep up with Fi today as its taken me all week to recover from our last run together.   I'd planned on running 10km and then had to finish cake decorating and shower before brekky so it made sense for me to run at home.

It was a really lovely morning, I headed out with tunes and kept the pace slow.  I am struggling to find words to describe how I feel running, at times I felt like my usual self, but that was is very short lived.  I don't have aches or pain, I just have nothing, no go, very little get up, it's weird.  I've never felt like this before.  I know it will come back with time.

Dist 9.5kms

Cakes were delish. 

Golly Goodness

AM

It was a mild morning this morning so I was surprised when Jen didn't comment when I mentioned how nice it was.  She'd got to the pool earlier than me so had been in the water for a little while.  It was a bigger surprise when I got in the water and realised that the heater wasn't working properly and the water was cold!  No wonder she didn't agree it was a pleasant morning!

50m run
50m straight legs
200m 10 sec max effort run 5 secs recovery (phew, that got the HR up)
band resistance run 15 secs on, max dive, swim back x 6
swim dragging each other 50m continuous (ouch)
max underwater dive  x 2 ( I did over 25m - YAY!)

Bikes are fun.

AM

I tried for a 5k run at the Tan this morning.  It was a bit pathetic, running is haarrrrdddd work at the moment, I know I have to be patient and it will come back but I am not overly known for my patience.

PM

Rode my bike and met Helen 1/2 way to training, it had been raining and the roads were wet.  The cars were crazy, everybody was rushing to get home, it was a little scary.

Jeff's @ the gym
normal warm up
dragon lunge
bear crawl
backwards lunge
cossack lunge etc for 1/2 hour
then 1/2 an hour of skipping and
3 x
30 squats
30 backwards lunge
30 jump lunge
30 squat

Then Gavin joined Helen and I for our personal Tour of the Burbs, we rode a few hills then Helen and I headed home.

The roads were a lot calmer and it was a very pleasant ride.  Loving the bike, looking forward to cx.

Marcia's the boss

Jen couldn't make the pool this morning so I went to the gym with Marcia instead to do her program.

It was good fun, a lovely start to the day.  Marc is looking strong and training hard and we had a great time.  Marc chose to do her newish program which is:

Barbell

3 x 10 of each
upright row
deadlift
clean
front squat
push press
back squat
floor wipers

then 50kg push plates, Jeff thought it might be nice for us to do 60 but 30 took us 1/2 hour so we thought that was well and truly enough.

How you doing?

I must have turned off my alarm this morning.  I woke up for real at 7am and had missed my run.

Mum was in town for the day and we went out for dinner together so I gave Jeff at the gym a miss as well.

whatsit?

AM

Sigh, I went for a run this morning which lasted about 1.5km.  Just had nothing in the tank, my legs were telling me to get lost just as hard as I was telling them to shut up.

I came back home and skipped for about 10mins.

I did too much on the weekend obviously.

Kayaking

I'm up for all sorts of adventures so when Jen and I got an invitation from Fireman Sam to go kayaking this morning we were in!

An hour and a half at Port Melbourne was great fun!  It was hard work, I fell off twice into the freezing cold water which Jen found hilarious.   I wasn't even doing anything either times, just sitting there and then all of a sudden I was in the water.  Brrrr.

I enjoyed myself, I'd do it again.

PM Jeff's in the alleyway

4 times up and back the alleyway with the truck tyre and tube
superman
bent arms
straight arms
backwards
4 times up and back the alley with the sled and 3!!! sandbags
superman
bent arms
straight arms
backwards

5 mins or so of skipping

Rudie Nudie

Fi had a 30km run planned for this morning and I was keen to join her for as much as I could.  I thought I could stick it out for 10km and then jump on the bike for the rest.

I rode down to Mixed Business for a 5 45 start, it was cold but not freezing and had the promise of a beautiful morning.  We ran down the Merri Crk trail to Dights Falls, it was dark and lonely down there and we both glad for the bright moon lighting our way.

I was running hard, Fi's alot faster than me and I knew I'd just have to suck it up as best as I could.  Fi knows me too well for me to hide how I was feeling, she knew I was hurting and noticed that my stride is very off at the moment.

We passed Dights Falls and ran around Trenerry Cres to Johnston where we turned around at 5km, we came back the way we had come.  Fi had to leave me on the hills but we got back to the car in 58mins which is pretty quick for a busted person.

I got changed into my bike kit while Fi ran for 2kms alone.  She came back to the car and I jumped on the bike.

We went around Princes Park together and then a Zoo, Oak St lap.  Fi was running so strong, she's ready and fit.  I was having fun on my CX bike and practised shouldering it up the stairs a few times which trashed my already sore legs.  I can't wait for CX season!

Brekky at Mixed Business is always delish and then I headed home.

Excellent Day!

You know what?  Life is fun!

Today was a brilliant day - I rode into have breakfast with Marcia, then I went into work where I had a bit of a dance in the office. 
I rode into Yarraville to have lunch with Steve, we talked about customer experience and design and it was a great stimulating conversation.  The Shed has brought some awesome people into my life.

I rode back to work and then detoured past the taco truck on the way home. 

I have a very nice life with nice friends in it.

Biking and Jeff

I slept in this morning after a very big night at the Total Rush Giro D'Italia dinner.  It wasbrilliant and delicious and drunken and I woke up a little dusty.

PM

I rode to meet Helen at the corner of Station and Separation and then we continued onto Rosanna together.

Jeff's in the Hall

normal Tues warm up
then hall returns combinations of
forward lunge
backward lunge
jump lunge
board jump
dragon lunge
spiderman
bear crawl
forwards crab
backwards crab
for 1/2 hour

then skipping and circuits of hell 50's with the 10kg bag for 20 mins

Gavin joined Helen and I for a few hills around Ivanhoe then we headed home.

total ride time an hour and 45 mins

So I'm not bulletproof....

I finally told Fi that I won't be running Gold Coast.  Actually will be taking a bit of a rest from running hard enjoying the last of the shed instead. 

That was a ridiculously hard decision to make, I must have a very nice life if I can spend so much of my thoughts deciding on what training I should be doing. 

Now, that I've decided I feel a lot more relaxed and am looking forward to getting some energy and perspective back.

I went for a hit out at the pool this morning but I'm not really better so it was a bit hard work.  We gave up after 1/2 hour.

50m run
50m straight legs
high knees 15 secs 5 secs rest
high knees 10 secs 5 secs rest
Theraband sideways walk
Theraband scissor
25m run

Get out, shiver, walk very fast (but don't run) to shower.  Brrrr.  Porridge at Mixed Business.

Aaachoo

still sick

sick

sigh....

and the 7th day was made for......bikes

Did you really think I'd say the 7th day was made for rest?  Hah, maybe one day!

I went to see my exercise physiologist today for some treatment and a talking too.  I wasn't very surprised by her advice as I've been pushing myself to keep going for a while now.  I need to have a serious think about long term goals and then decide what risks I'm willing to take. 

I rode to and from her clinic which took about 1 1/2 hours all up.

PM  Jeff's in the alleyway

Jeff's house sold yesterday and they've gone for a 90 day settlement.  Now I know how much time I have left in the shed and I'm going to make sure every second of them counts.

dragging the sled with a couple of tyre tubes and a sand bag on it
straight arms
shoulder drag
backwards
sideways
bent arms

Bikes in Bendigo

Nice morning in Benders today.  Bright blue sunshine even though it was only about 5 degrees. Brrrr.

I went out to Spring Gully from Dad's, across to Kennington, past McIvor Rd and around Mayfair and the airport where I got a little lost.

Found my way back to the racecourse and then headed back along the main drag to town.

I was happily surprised to see 9 decent sized bunches leave the big roundabout this morning, but slightly disappointed that my breakfast spot has stopped serving porridge. 

I also noticed a very exxy looking Ridley that was being ridden by an overweight middle aged man.  Sad.....

dist 21kms

Kids Cross Country Fri 13th

I was up in Bendigo to be a cheersquad for Cameron in his first cross country.  1.6kms is a big effort for a prep! 

I had fun.  Cameron did too.

Laughing like a nutjob!

AM

I've gone back to the intermediate Gold Coast plan and I'm finding it much more achievable.  This week I've done each session reasonably comfortably.
This morning was a short speed session and I finished as strongly as I started which felt great.

warm up
30 secs sprint 30 secs JR x 10
cool down

Nacional for porridge - deeelicious!

PM Jeff's at the hall

back and forth
normal Tues warm up
forward lunge
backward lunge
board jump
jump lunge
bear crawl
spiderman
dragon lunge
variations of all of the above for 1/2 hour
skipping for 10 mins
10 kg tyre tube
circuit of hell 50s
then push tyre tube
I crack it majorly each time we do this because I just can't do it.

Tonight Alex gave me some coaching along the lines of 'get your bum in the air, stop pushing on your hands, use your core'..........and I GOT IT!

YEEE HAAAA - it's actually fun!  I did extras and then laughed my head off!  Jeff said 'well, it's taken a few years, but she's finally cracked'.

funny.  good times.

Brrrrr

It was cold in the pool this morning.  I like Fitzroy Pool but I think I'll need to find some HTFU if I'm going to train there all winter.

20 min run
High knees 15 secs 5 secs rest x 6
High knees 10 secs 5 secs rest x 6
resistance band run 15 secs x 6
resistance band run 30 secs x 4
dive for the coloured balls 150m
jendive drag 25m
weight belt run 50m

Tabata fun

AM

Steady run around the Tan this morning, just wanted to see how I went and if my achilles would hold up ok.  Again, I was much slower than I like to be but my achilles were fine.

50mins

PM Jeff's at the gym

70 Rounds of Tabata
2 arm swing
1 arm swing
clean
snatch
lunge
clean
deadlift

I feel like I'm back on track.  Now I just hope I can get back to where I was in time.

achilles said no thanks.

only slightly hungover?

I drank a few cocktails with Jen last night, I was surprised to wake up not feeling too bad.  I had so much fun and laughed so much my neck hurt this morning.

Can't wait to do it again soon.

PM  Jeff's in the alleyway

2 x 16kg kb farmers walk around the block
rope shenanigans

Well golly gee!

I felt more like normal me today!  My pace was slow, more than 30 secs per km slower than usual but I've got to be happy with how my endurance has held up. 

I hope I get my speed back soon because I won't run with Fi again until it's back.  I find it just as hard to run with somebody slower as it is to run with somebody that is faster.

I started from home and ran around Princes Park, the Cemetery, Rathdowne to Pigdon.  I then headed out to Clifton Hill where I changed directions so I could run towards the beautiful bright pink sunrise.  I took Hoddle down to Abbotsford where I ran around some back streets and then back to my house.

After some sportslegs at home, I was still feeling good, so I decided to head by foot to breakfast in Flemington.

I was running through the grass along the zoo laughing out loud because I was feeling good and happy to be running.  Loving the endorphins which had hit in at around 11kms.

My watch stopped working so I'm not sure of exact distance so I'm going to call in an even 25km.  It could have been a bit more or a bit less.

Happy Gas

The endorphins left over from last night's ride hung around until 3pm this arvo.

Gotta love that.

Riding with a superhero!

My bike is so much fun, I'm looking forward to the day when I have that much fun running again. Hopefully, that day is not too far away.

Justin came around to my house for some interview practise and then we rode to Jeff's.  It was excellent riding there, good pace, good fun, good leading.

Jeff's at the hall

length of the hall return
high knees
quads
hip to cradle
spider lunge
side to side cossack lunge
backwards lunge

10kg tyre tube
board jumps
jump lunge

skipping rope 50 of each, twice through
unders
lunge
cross overs
high knees

push tyre suicides x 2
push tyre races with Helen 1x10, 1 x 5 return

Ride home with Justin.

Funny my quads felt awful when we started but Justin led out at a really even pace and my legs warmed up.  By the time we got back to my place I felt fine and was full of happy hormones.

Life is good.

The pool is cool

I have so much fun in the pool with Jen, we were providing lots of entertainment for the others swimming this morning.

I laughed hard.

25m sprint x 2
25m straight legs x 2
high knees 15 secs 5 secs rest x 6
high knees 15 secs no rest x 6
high knees 10 secs 5 secs rest x 6
high knees 10 secs no rest x 6
resistance band run max dive run back
15 secs x 6
10 secs x 6
max dive with dive belt (18kg) 75m
tug of war 30 secs

That didn't work out so well....

Got up this morning and thought I'd try for an easy speed session.

It didn't really work.  Warm up was messy and HR was sky high, I tried for one 500m sprint but just felt messy and slow.  My legs had no go at all and I wasn't just imagining it.

Called it quits and went home.  Ran just under 3km in total, walked another 2.

I didn't go to Jeff's at the gym this evening either as I thought more rest was in order.

Nope

Not so much....

Kinda still resting

My resting heart rate was lower again this morning which is a good sign (48), this resting business is doing me some good because I actually feel like I want to go for a run.

I haven't felt motivated in such a long time, so it's nice to feel a bit more like my usual self.  Jen had a good talk to our exercise physiologist today and she wasn't very surprised by my symptoms, weight gain, tiredness and appetite.  All classic signs of overtraining apparently.

I'll take another day off running and then reassess.

I probably shouldn't have trained with Jeff tonight, but it's too much fun and soon I won't have him around at all so I need to make the most of him while I can.

Jeff's at the oval

length of the oval return drag the tyre
superman arms
backwards
bent arms

rope work
100 jump lunge x 4
80 side to side x 4
50 up and down x 4
40 overs x 4