Fun stuff

AM

One lap of the tan this morning. I've had a carb heavy, corporate catering week so I felt a bit heavy but still felt better than a few weeks ago.

PM Jeff's @ the Hall

I rode to meet Helen, she's had some bad news this week so we had alot to talk about. 

high knees
butt kick
cradle
spider lunge
dragon lunge
backwards lunge

jump lunge
board jumps
for 10 mins

10kg tyre tube
30 round body twist
30 squat to clean back of neck
30 squats
30 backwards lunge
30 jump lunge
30 jump squat
30 push up

50 round body twist
50 squat to clean
50 squats
50 backwards lunge
50 jump lunge
50 jump squat
30 push ups

push tyre length of hall x 2

Then rode home with Helen.

zzzz

slept in.

something to remember me by

AM

went running from home this morning, it was a nice morning but I felt a little dusty after a glass of wine and a late night with Amy.  It's been lovely having her stay and play.

Dist 6.5kms

PM Jeff's @ the gym

Couple of beginners put the dampeners on a killer session Jeff had planned,  he needs to work harder at keeping the newbies away!  I wasn't too sad as I've had a couple of weeks off and the first one back always really hurts.

16kg kbell

round body pass 25 ew x 2
3 mins work 30 secs rest
one arm swing change hands (ch) on 20
clean ch on 15
jerk ch on 15
jerk ch on 15
lunge cl on 15
long cycle ch on 15
snatch ch on 15
single leg deadlift cl on 10
clean ch on 15

That will hurt tomorrow, disabled toilet here I come.

Bec's back

Bec joined Jen and I at the pool this morning, it was her first session back since having Mitchell and the first time she's been in the water with us.  I found it funny that she talked more than us.  

warm up
high knees
20 secs on, 5 secs rest
20 secs on, no rest
tabata sprints 50m
resistance lane rope lunges x 10
tread water hot potato 10 mins
tread water, hot potato dive for weighed ball 10 mins
under water dive 25m Yay!
cool down

I bought a soccer ball today so the tread water hot potato will be a little harder next time.

All good things must come to an end...

Tonight was my last Sunday at Jeff's.  I don't quite have my head around the fact that something that has been such a major part of life for over 8 years has come to an end.  I've driven to that shed twice a week for such a long time, I think I'll find myself there out of habit.

I've spoken with a few of the special kettlebell crew and we are all in agreement about what we've got from Jeff.

Not just an incredible level of fitness and access to one of the sharpest fitness minds in the country.  I know I value the friendships I've made, it's so special that I have a gang of friends that think exactly the same way I do about training and competing.  I never have to explain myself, they know what I'm capable of and I know when to push them.  I respect every one of them and consider them among my closest friends.

By far, the most valuable thing we've got from Jeff is confidence.  Confidence in our physical abilities and also confidence in our mental strength....confidence in our bodies as well as our minds.

I know I'm a different person to the one that rocked up at Doherty's so many years ago.  Jeff has pushed me past my perceived limits so many times that I now believe I'm capable of anything I put my mind to.  No limits.  HTFU. Laugh, have fun, live and train hard.

Thanks Jeff.  I wouldn't be me without you.

Tyre drag 1/2 hour
straight arms, superman, arms behind and backwards
rope shenanigans
20 mins
tyre hits with the mallets
500
then one arms and double arms

THE END of Sunday's xxx

Well, what do you know?

HAH!

comeback run today!  It felt awesome to be running with Fi again!! I loved it.

Actually, I felt very reflective and priveliged to be running with my beautiful friend.  We've come along way together and shared some very special k's so it was lovely to share her last training run.

We ran around and about Richmond.  We went past Em's gym but her car wasn't there so I didn't go in.  We noticed a gorgeous sunrise and some interesting architecture as well, we talked, we laughed, I sweated, Fi cruised.

Actually, we ran fast, our slowest speed by my Garmin was 5 30 pace and we ended up well under 5 min k's. 

I was talking to a friend this evening and he reminded me not to get ahead of myself.  It's all about running for fun at the moment, no pressure, no time goals, no event planning.

Well, event planning of another kind.  This kind, and this kind, and this kind!

dist 11 kms

Dinner but no date...

I'd planned a lovely pre marathon dinner with Fi for this evening so I got up a little earlier for a teensy workout.

Skip 10 mins
16kg kbell
100 2arm swings
100 1 arm swings
50 cleans
skip 5 mins

A good day

AM

It was a nice morning at the Tan today and I was happy to be running.  It felt good and I wanted to keep going.

5.5kms

PM

I was late finishing work so I rode like the clappers to meet Helen and then we continued onto the Hall.

Usual warm up then 15 mins of
10kg tyre tube
board jumps
bounds
dragon lunge
lunge
reverse lunge
jump lunge
cossack lunge

30 round body pass
30 swing to squat
30 squats
30 reverse lunge
30 jump lunge
30 jump squat
30 round body pass

Tabata 1 round (8 repeats alternating)
jump squats
jump lunge
squat

tyre tube push
3,3,2,2,2

rode to the hospital to visit Gavin but he wasn't there, then I actually rode up Burgundy St for the first time!  I've been too scared to do that on the big gear but it was ok on the 42:22.

rode back to Moreland Rd with Helen having a lovely chat then I said goodbye and continued on home.

Nix

On a leadership course for work so no time for training today. 

Too rainy

AM

I ran for just 1/2 hour this morning at the Tan.  My legs are still really tired after the weekend and I was pretty happy to cut it short.  I'd like to work up to high intensity for 30 minutes rather than endurance as that will help my CX racing.

PM

Too rainy for kettlebells at the gym.  very disappointing as I was looking forward to getting smashed.

CX tired

Absolutely tired out today, with a big orange sized lump on my right ITB.  Don't even remember hitting my leg, but it probably happened on a dismount.  The bruise is starting to go black, super black, I hope the swelling goes down soon.  I've still got a sprinters cough too which is a little strange, I guess I'm more efficient at running so I don't get it any more running.  It's annoying though, I sound like a sick smoker.

I went to the pool with Jen this morning, it was busier than a usual Wednesday, we had company in the aqua play lane.  Our friendly lifeguard was laughing at the games we play.

25 m run
25m x 2 straight legs
20 sprint 10 sec recovery x 8
High knees 20 secs, run to rope, 5 secs rest x 6
High knees 20 secs run to rope no rest x 6
lane rope resistance run
max effort sustained at lane rope x 6
run to lane rope and stay there x 6
max dive 25 metres YAY!!!!  cough, cough, cough, wheeze, wheeze
max dive 25m broken into 3
dive for the ball racing Jen, she won every time, 6 x 25m

the end.  Fun, love the pool.

Here's some photos from yesterday....

CX photos

Dirty Deeds CX

Dirty, sooo dirty.  So much fun.  I am shattered.

I finished racing over 3 hours ago and I'm still coughing.  That is honestly the hardest effort ever.   I felt much more confident in the mud, so confident in fact that I had fun taking the deepest lines through the mud pit much to the delight of the crowd.  It was nice that some of them came and said thanks for the entertainment later.

I took a beer hand up which made me want to spew so I might not do that again.  I was the only girl riding a SS, I just can't keep up with the gearies so was pretty happy with 5th.

My dismounts were good until my legs gave out and then it felt a little hairy.  No crashes but I still managed to take bark off my leg and have a massive bruise on one of my knees that will need some ice.

Can't wait for next time.

Much better!

AM

10km loop around Princes Park this morning had my perfect sound track.  Islands in the Stream, 9-5 and Jolene kept me amused the whole way around.  Legs felt pretty good, I'm starting to feel a bit tight in the right glute so I"ll need to book in a massage after the CX race.
I was pretty happy with how I felt, I was having fun, which was nice.

Midday
Left Montmorency (Tim and Micala's place) and rode to Hans loop.  It was more muddy than last week but I managed to ride the whole way round.  I needed to unclip for some of the more technical stuff but I only unclipped in terror once on a rocky descent.  I managed to pedal most of the uphills and the more muddy sections.  I finished the loop more that half as fast as last week and I had way more fun because I wasn't as scared.   I hope to do this ride every weekend for a while so I can work on my skills.
We went to Eltham Burger Lounge which might be a new favourite after Hans and then rode up the hills back to Micala's.

I was filthy, hosed off at her place and then came back home and cleaned up some more.  

PM
hungry and tired!

Thurs June 16

AM
Lovely run around my burb this morning.  Islands in the stream kept me very good company the whole way around, it was probably lucky I was running by myself.  I felt good, nice run.

6.5km

PM
Rode my mtb to training at the hall.

Usual warm up
then some reverse lunges, cossack lunges, dragon lunges, board jumps over and over again. 
10kg tyre tube
30 round body pass
30 squat to clean behind head
30 squats
30 reverse lunge
30 jump lunge
30 jump squat
30 push ups

50 round body pass
50 squat to clean behind head
50 squats
50 reverse lunge
50 jump lunge
50 jump squat
50 push ups (no weight)

bag push length of the hall return x 8 or so

then ride home

Fri June 17

nil by legs

how cool.

Inside Pool this morning.

25m x 2 run
25m x 2 straight legs
high knees 15 secs 5 secs rest x 6
high knees 15 secs no rest x 6
high knees 20 secs 5 secs rest x 6
high knees 20 secs no rest x 6
max dive...........................swim back

I did 25m x 3

Wow!  it hurt everything, particularly my quads.  I was very excited and am looking forward to going further next week.  I was pretty shattered after the 3rd

Resistance run to lane rope x 10, good form this week, getting stronger

Dive for the ball 25m x 2

The end.  I hope we're back outside next week.  I like it better even though it's freezing.

running again

I went for a run this morning!

Haven't done that for a while.  It hurt an appropriate amount.

No Jeff's at the gym this evening.

Hans Lesson

Something weird has happened with the date on this blog so I'll do two posts in one.

Sunday 12/6
I woke up and decided to take it easy again in the morning.  I did some shopping and found a cool birthday present for Justin.

PM Jeff's
Rope Shenanigans
jump in out of the tractor tyre - had to give this a rest after 7 rounds, my toes were numb from cold and because of that I was landing really awkwardly and hurting my achilles.
Mallet hits 30 secs each are x 10

Monday 13/6

Mountain bike ride with Jen and Micala around Hans Loop.   Lots of technique lessons which is so kind of the girls. I try to not be scared but sometimes I get so frightened I can't stop shaking and I can't breathe.  Today I was scared of the descents.  I'm getting better at looking further ahead which helps, and Jen is such a good teacher I hope I pick it up soon.

I love the way confident people look mountain biking, it's like the bike is part of them.

One day.

Ouch

I was surprised to find how sore I was following our boot camp yesterday.  Abs and adductors were the worst.

I slept in this morning and did not much all day.

Offsite training

Funnily enough, boot camp was the planned team building activity for our conference.  I enjoyed it, some of the others I'm not so sure about.

It was an hours session of games. Nothing too strenuous.

karaoke and dancing

I wa saway at an offsite and there was no chance for training.  We always do karaoke and I danced around like a crazy person for a couple of hours.

Soft?

Jen and I decided that the freezing cold morning was a good enough reason to give the outdoor pool a miss today.  We headed to Richmond instead. 

We both thought it was hard work today.  The water felt really thick and hard to move through.

run 50m x 2
straight legs 50m x 2
high knees 15 secs 5 secs rest
high knees 15 secs no rest
high knees 10 secs 5 secs rest
tabata sprints x 8
band runs to lane rope x 12
10 sec band run, 10 stroke swim, run back x 6
max dive 50m

Well then.

AM

Funnily enough, running was yuk this morning.  It was hard work and I didn't really enjoy it.  I'm quite predictable really.

Dist 3.8km or one lap of the Tan

PM

I've had a few weeks away from the kettlebell session at the gym and by golly I felt it tonight.  My forearms are so sore that it's really quite difficult to type this and I'm sure lots of muscles will be very sore tomorrow.

Rest was alternating between 30 secs prone push up and 30 secs supine push up (reverse crab)

50 Round body
rest
50 Round body
rest
50 OA swing
rest
50 OA swing
rest
25 Jerks es
rest
25 Jerks es
rest
50 OA Cleans
rest
50 OA cleans
rest
50 1 leg deadlift
rest
50 1 leg deadlift
rest
25 lunges es
rest
50 seated side twist
rest

Keep a lid on it!

AM

Wow!  I was running 5 min k's this morning, 5 of them in a row!  I have to take it easy for a good while yet so I'm trying not to get ahead of myself.  It's going to take a while to get back to full strength.

I'm very excited to have got my name in cycling news.  I don't know if that will ever happen again.

CX race report on Cycling News with photo of ME!

Dist 5km

Still a bit tuckered out

AM

It was a nice sunny morning so I walked down to Mixed Business to have breakfast with an old friend.  I almost ordered something other than the porridge, I'd even picked it out and all but when the waitress came.....porridge please!

After calling in to Piedemonte's for some groceries I pottered around at home and had a nanna nap this arvo.  Not as much as a mega sleep as yesterday but I'm still pretty tired.

PM Jeff's in the alleyway

I was loving the tyre jump in and outs last week so I was happy when Jeff said we could do them again this week.  I concentrated on getting my knees high so I could keep my feet together and managed to hold my form for the entire 10 rounds.  Next I need to work on landing lightly because I do a pretty good impression of an elephant at the moment.
I need to practise, speed and intensity for CX.

20kg medicine ball
squat to push press 30 secs on 30 secs rest x 10 (5-7 each time)
slams 30 secs on 30 secs rest x 5 (7-8)
tyre jumps in and out 30 secs on 30 secs rest x 10
medicine side to side slams  - I think the 6 kg ball 30 secs on 30 secs rest (19-21 each time)

Feeling good enough for a TT

AM

Fi was planning on running 33km by herself this morning and I just couldn't allow that to happen.  For a start, that's a really long way with no company, second, she's been with me on too many of my long runs for me to leave her go it alone and third, that would be a PB for her and I wanted to be there to celebrate it!

I had alot of adrenaline post CX, and didn't get to sleep until very late and then woke up at 3am.   I was up early and sent Fi a txt to let her know I was on my way.  I packed what I thought was my clean bike into the car and gathered all my winter bike kit along with my sopping wet shoes which I'd cleaned by hosing them off.

We met at Albert Park and I planned to run out for 5km then head back to the car to get changed and then follow Fi on the bike.  We both must have been pretty tired because when you think about it, that's not really a very good plan.

I was happy that I felt really energetic and lightish on my feet for the run.  We were averaging about 5 40 pace and it felt good, 5 kms passed quickly and I turned around at Chapel St.  I kept the same pace back to Albert Park but walked up Anderson as my legs still don't feel great on the hills. 

Back at the car, I was sweaty and the car fogged up which gave me some privacy to get changed.  No baring my bum on the street today!

Winter gear on and I was off on the bike, going hard because I didn't want to leave Fi by herself for any longer than necessary.  Back to the river, along to the flat boulevard where I pushed it into the absolute red zone, I don't think I've ever ridden that section as fast.  I was expecting to find Fi on Bridge Rd, but no she wasn't there, I kept the pace up all the way back to Fed Sq, and along St Kilda Rd to Albert Park.   I was getting quite worried by this stage, still no Fi.   I was also dripping with sweat from going as hard as I could in all my winter gear. 

Around Albert Park twoways and still no Fi, I was really shattered by now but still pushing the pace, I stopped for a gel and kept going where I headed down to Beach Rd.

Huh? You say.  Beach Rd?  Yeah, Beach Rd.  On a Saturday.  On a SS. By myself.

YOWSERS!

Here I went back into red zone as I was trying to not get in the way of the bunches, with looking for Fi left and right, keeping an ear out for 'riders back' and dodging cars I forgot to check out the legs of all of the bunches except for one.  What a waste!  You won't find me back down there on a bike in a hurry!

Still no Fi.  I thought I'd missed her, and was sad that I hadn't done a very good job of keeping her company.  I had stories that I wanted to share as well.

Halfway up Fitzroy St I FINALLY spotted my beautiful friend.  I was very happy to find her!  I was smashed, my legs were so sore from my ITT and I really was bone tired.  Fi looked great, 2 thumbs up from her, still striding strong and making sense. 

She only had 3kms to go so we caught up just in time.  I realised how wet from sweat I was when I slowed down and I was freezing. 

Around the lake and Fi hit her PB.  Well done Fi!  You look strong, you're fit and fast and you're going to have a ball at the marathon.  I'm so lucky to have you to share miles with and I feel priveliged to have hit this milestone with you.  You're special and precious and I appreciate our hours together and the laughs we've shared.

At breakfast, I fell asleep at the table.  I did some errands and came home where I properly cleaned the stinky mud off my bike and did some gardening.  I fell asleep at about 2.30 and woke up just before 6pm.  I knew I'd smashed it. 

Run 10km
Bike 38km

CX racing

I had a day in lieu in credit which I took off today, I was hoping to get out for a ride with Gavin but that didn't work out.

I had breakfast with my Dad and then after he left to go home I went up to Brunswick velodrome to help the Dirty Deeds boys set up for the prologue.

The racing was held under lights, heats of about 20 in each, one juniors (so cute, the youngest rider was 4), 2 open categories (mtb), and 4 CX.  I was in the last CX category and the course was well and truly ripped up by the time I went around.  Only 2 barriers, one sand trap and 2 mudpits, I managed to stay upright the whole way around but the boys were taking it way more seriously this year and they were very aggressive.

The boys from during the day were cheering for me which was lovely but I did end up getting psyched out.  I was scared of the roadies coming around on top of me as I struggle to hold a line through the mud.  I ended up pulling off and waiting for them to go past which seemed to be the sensible thing to do.

My gear was waaayy too big and getting through the mud was hard work so I was impressed that I didn't bin it.

I had another 6 races to wait before my second go around and after a quick call to my coach (Jen) I decided to pull out and go home.

The handicap meant that I would have had to go out first and then wait for the guys to come over the top of me and the extra 6 races would have only made the mud more treacherous.

I don't often call it quits on something so I'm kind of feeling grumpy with myself but also sensible.  Weird feeling.  Still great fun.  Not many hipsters this year.

hee hee hee

AM

Yippee!  I almost felt like my usual self this morning,  I knew as soon as I started from the front door that it was going to be a good morning.  I held about a 5 45 pace which I haven't been able to comfortably do for some time.  It was a gorgeous morning, not too cold, clear and pleasant.

Dist 6.5km

PM
Ride to Rosanna Scout Hall with Helen.

Jeff's in the hall

normal warm up
dragon lunges
spiderman lungey things
side cossack lunges x 2 because they hurt me
backwards lunge x 2

push the tyre across the length of the hall 20 times for Helen the rest of us go as long as it took her.  Quads on fire here, HR high. 

circuit of hell 10kg tyre tube
50
30
20
10
apparently, I was not going low enoough on the lunges or the jump lunges or the jump squats so Jeff gave me plenty of encouragement. 

skip rope 10mins

Helen had to go pick up her car from Elsternwick so we rode there together.  It was an excellent night for a ride.
We went down Heidelberg Rd, across Clifton Hill to Trenerry then down to familiar territory along Nicholson, down Victoria and then along Burnley. 
We crossed over the bridge near Kanteen and then headed left up the hill (which I think is Grange or St Georges Rd, we've run up it before), left up a hill and then another hill which turned out to be Orrong Rd.

All the way over Glenhuntly Rd to Elsternwick where we packed the bikes in Helen's car and then headed home.

It took us an hour and a half, we had a good chat on the way.  I think the dist was probably 25km or so.

Pool

AM

Another chilly morning at Fitzroy Pool.  It was 3 degrees on the pool deck but the water was almost 27 so it wasn't too bad.

We had good fun today making up new games.

50m run
50m straight legs
high knees 15 secs 5 secs rest
high knees 15 secs no rest
tabata sprinting flat out x 2
resistance band run - launch as hard as we could to the lane rope and stay there for as long as we could, I could do 5 secs, Jen got to 12
underwater max dive 75m