JPSECT AP

I rode with JPSECT this morning and did a speed session at Albert Park.  By golly, they go hard.   One day I hope to stick with them for one circuit. 

I did 3 laps and pulled up a little too early as I had time for one more.   Down in the drops pushing pit lane then, gear down and into the wind for the ride into the city.  Hard work, snot dripping off my chin kinda hard work.

Very delicious porridge to follow at Degraves.   Not sure how I'll fit more of these sessions in because I won't take my road bike to the gym for Jeff. 

up for it

AM

Pyramid down at Fawkner Park.  Nice morning again, no real chill in the air.  I'm pretty happy with how I held up this morning, I didn't have really fast pace but I could push reasonably hard for as far as I needed to.  Love a pyramid, they hurt but you can play mindgames with yourself to keep going.

total dist about 5km
200m
400m
600m
800m
600m
400m
200m  sprint distances are approx

I had a corporate lunch today at Merchant at the Rialto.  I won't be going there and paying for myself so I decided to make the most of it and drank some lovely wine.  Not the best prep for a KB session.  I did the first run through with the 16kg but wasn't lifting very well, so I dropped to the 12 for the second round.

2 x 1:30 es
round body pass
1A swing
snatch
lunge
jerk
lccj
one leg deadlift

Is this fast?

AM

Not sure how it happened but I put my fast legs on this morning.  Fi and I did a blistering lap of the Tan this morning at 4 05min/k pace.  We started out at a fairly usual pace and then gradually turned it up, we were chatting then we got a little quiet.  Then Fi asked 'is this fast', um yeah, it is!  It felt great!  So good, to push and get a response from my legs, it was definitely my lungs that gave out this morning rather than my body which is a promising sign.

We then kicked up Anderson St and held fast for the first rep, then my legs started to hurt.  I pushed out another 3 but couldn't match the pace of the first.

My legs got incredibly sore during the day, it felt so good to hurt.

PM

16kg Kbell

20 Round body passes each way x 2

10 snatch es
10 lunge es
10 push ups
9 snatch es
9 lunges es
9 push ups
8 snatch es
8 lunge es
8 pushup
all the way down to 1

20 OA swings
1 min push up prone brace
20 cleans es
1 min push up prone brace
10 jerks es
1 minute push up prone brace
30 single leg deadlifts
1 minute push up prone brace

Sleep!

I haven't been sleeping well for the last week so it was a very weary version of myself that got out of bed this morning for a speed session at the Tan.

I haven't done a serious speed workout for some time so not surprisingly, it hurt.  The only time I felt like I could run fast was when a rat ran across the path in front of me and I wanted to get away.

It was a nice morning, mild and I could hear birds. 

5 repeats of the loop opposite the Arts Centre (400m or so)
4x100m repeats

Total dist 5.5kms

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.

The kilo

AM

A while ago, Neil tried to explain the effort it takes to race the kilo. 

I think I worked it out this morning.  600m repeats are a killer.  They seem to sit right in between energy systems, every single time I looked at my watch thinking that was enough, there was nothing left, I'd only run 400-500m.  600 was just that little bit extra that really hurt.

Lucky, I was working from home today because I ended up having a 1 1/2 hour sleep at lunchtime.

8 x 600m repeats, 200m jog recovery
9km total distance

PM Jeff @ the gym

1min work, change hands or direction every minute

16 kg Kbell
2 x around body pass (4 mins in total)
One arm swing x 2 ( 4 mins in total, you get it?)
Jerk x 2
Clean x 2
Rack lunge x 2
Snatch x 2
One leg deadlift x 2

Lunge circuit of hell

30
20
10

Lunge circuit of hell =
goblet squats
reverse lunge
jump lunge
jump squat

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.

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.

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

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.

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.