28.2 Heigh ho Heigh ho

Rest

First day back at work and it was a long one.

DOMS set in like clockwork at lunchtime today, sore...

27.2 Last day of holidays

Treated myself to a sleep in for the last day of my holidays.
PM Jeff's

Tyre drag in the alley with the tractor tyre
superman, bent arms, straight arms behind, backward x 4

24kg KB
100 OA swing change hands every 10
80 OA swing change hand every 10
60 OA swing one hand change
40 OA swing one hand change
20 OA swing one hand change

The tyre is always fun, bent arms was the killer today and then the swings were brutal.

Dinner with Jen and Justin which was the last event of birthfest 2011.
My friend posted these today and they both spoke to me. 

No excuses, bring 100% of myself, 100% of the time.

26.2 All by myself.....

I wasn't sure what I'd be capable of this morning so I chose to run at home and then meet the girls for breakfast.

I set off at 6am from home, with no Fi to chat to (or draft alongside), no music and no plans.

As soon as I got down the end of the street I realised that I was in for a good day.  No glute pain.

I've got so used to running with Fi, today was a really good test to see if I could do some distance by myself.  Fi's a great partner and our styles complement each other.  I hadn't realised how much I'd come to rely on her company so it was good to go it alone today to remind myself that I could.

There's no company for the hurtbox that is 35km +....

I was quite slow today, not surprised by that considering the week I've had, had some ankle soreness, again not surprised by that given the time on the bike.  I was surprised that my glute didn't start to ache until 15 or so kms in.  Maybe landing on it hard on Hans Loop woke it up.

Whatever it was, today was a good run. 

Now I'm off to the Austral Wheelrace with Fi and we will catch up on all the news we missed out on this morning.

Run dist 16km

25.2 Friday

Woke up with random bruises all over the place but unfortunately bad ones on my right glute and right adductor.

Spoke to James with the evil fingers of death and he suggested postponing my massage until the bruises had got a bit older. 

Got out for a run this morning and didn't feel too bad at all.

Went to new favourite breakfast with Fi and then took it pretty easy the rest of the day. 

Run dist: 6.5km

24.2 MTB madness!

Went for a run this morning and called it quits after about 3km.  Right glute still very unhappy - I have an appt with James and his evil fingers of death tomorrow so hopefully he will sort me out.

Met Gavin at Jeff's at 2pm for a MTB ride.  He took me up to Hans Loop for a lesson.  I had an absolute ball, crashed 5 times but learnt some new stuff and scared myself silly.

Gavin's a good teacher, he's very patient and didn't make me feel dumb.  He caught a blue tongue for me to make a wish on too.

Got back to Jeff's just before 5 for a leg session.

Deck Squats
2 x 15

3 x
3 phase squat
One leg jump squat x 10
jump squat x 10

3 x
24kg bulgarian split lunge x 5
one leg split jump x 10
24kg bulgarian split lunge x 5
other leg split jump x 10

Then Jeff improvised some glute activation:

weighted bridge with the yellow barbell
3 x10

feet on KB, shoulders on box bridge
3 x 10

Push Ups  x 50 for absent friends.

Now, I'm absolutely shattered, shelled.....what a good day!

23.2 Home again, home again

Sigh.

Time at the beach over, I'm a bit tired from my big day yesterday so a long drive in the morning and coming home to a broken washing machine did me in.

Lazy day.

I love the beach, had a fantastic break and I can't wait to get back down there.

22.2 Still at the beach

Woke up to a fine morning today.

I'd planned on giving my hip a rest today, but funny, when I tell myself I don't have to do something, I end up really wanting to.

Headed down to the oval for some 400 repeats.  I left my Garmin at home again so I'm not sure of total distance including the warm up, but I did 7 x 400m around the oval.

Then I joined Jen in a beep test.  My hip and quad are very grumpy so I'd planned on pulling the pin when I got to 10 but I couldn't hear the track very well and pulled out early at 9.8.  Good lesson to keep going until I'm truly spent because I wasn't tired out.

Just before NY I did a test and got to 10.3 fairly easily so I'll benchmark again in a couple of months.

Went for a swim (which was more like an ice bath!).

Jen's set me a challenge to head up into the hills towards Korumburra this arvo which will be a bit hardcore on my SS.

Lucky I'm tough and stubborn!

Postscript:

I went for a gorgeous ride up into the Strezlecki's.  Road was absolutely beautiful and even though it was hard work, I really enjoyed it on the SS.