Excuse the photo and the bad toe painting. But now am 3 kgs down.
Hoping to get another 1kg off by next week.
#gettingthere
#healthyeating
#exercise
Tuesday 28 April 2015
TUESDAY 28/04/2015- Overshot the distance plan: West Beach to Somerton
After I finally dragged myself out of bed, I got out fuelled by a crumpet and an apple. The plan was to go from mine to the Broadway Kiosk. At Glenelg, I decided that I would head up to Somerton Surf Club. I got running at 3kms and was doing intervals of about 200/800. Threw in a 1km stretch for fun. Did some shorter intervals as well and did a lot of walking. Had to get back before 12 for the dishwasher man but wasn't doing much else with my day, so was good to just push the boundary today. Greenbelt 10 is on Sunday (rain forecast) so just trying to get kms in the legs.
Only have 26 km to go to get to Coffs Harbour on Run Down Under. I was hoping to get there by Thursday but will fall just short and should get there next week.
Nearly at 500 kms for the year as well.
Leg is quite sore.... so I'll be on the roller later.
#RunDownUnder
#garmin
#asics
#thorlo
#Glenelg
#Adelaide
#Running
At the jetty looking back to Moseley Square at Glenelg
Saw this on my run up to Somerton. May have been left there from Anzac Day and it is really nice that people have left it there.
The ubiquitous Garmin Shot showing 16 km which was about 4km more than I had planned.
MONDAY 27/04/2015- Back on the treddy. 5.0km
So after work it was back on the treddy to earn some dinner (starving lately and so exercising to get some more food). Just 5km tonight on a 5.5 incline and more crazy selfies for my friend Samo.
Looking to get out tomorrow for about 12 kms.
#dasherlife
#asics
#thorlo
#training
#racefit
Looking to get out tomorrow for about 12 kms.
#dasherlife
#asics
#thorlo
#training
#racefit
SUNDAY 26/04/2015- DOUBLE SESSION/LONDON MARATHON
This morning I joined Mum for a short brisk walk to Grange from Henley. We stopped for a coffee back at the Henley Surf Club which has been recently refurbished. $3.50 a coffee and outdoor seating in a prime spot above the beach.
#dasherlife
#garmin
#asics
#thorlo
#dasherlife
#garmin
#asics
#thorlo
I had a healthy but very large lunch so afterwards headed straight for the gym where I did 13km on the bike and then when my bum got sore got on the treadmill and put it on 8.0 incline and powered out another 4.5 km.
Taking pictures for my friend Sami.
This is Paula, one of my marathon heroes who ran the London Marathon competitively for the last time. World Record Holder with a time of 2:15, she still managed to finish in 2:36.
She's just amazing, I love her and women's marathon running was changed by her. She made women realise they could run marathons.
ANZAC DAY 25/04/15 100th ANNIVERSARY 10.10kms
Hideously early start this morning for the Anzac Day Dawn Service down at Glenelg. That's Mum and I on the jetty afterwards. No filter, but looks old in the background #nicephoto
Then after trying to have a nap I got up and saw it was BEAMING sunshine so messaged Mum and off we went for 10 km walk. Later that night, it was out with my marathon friend Sam. She posted on Facebook that she was out beveraging, so I invited myself. We had a great time at the Kent Town Hotel on the swing table. Fab couple of hours with some fab girls. Big day, busy day.
Saturday 25 April 2015
NYC HALF MARATHON TRAINING WEEK 16 - DAY 3 25/02- 4.5km
Back on to the Linear Park incline trail for some hill practice.
Basically it should read 5, but I stopped to answer the phone and forgot to restart the Garmin.
Ran up the hills, no distance or time intervals really set, but the plan is to do this a few times to get the legs used to hills so Central Park isn't so challenging. Not a great time, but still it's about training and not peaking now but on race day.
First time I have been on this trail for a while for an actual focussed run (except the 16 km training run where I got in the extra km along here)
Blue Asics
Garmin Data:
https://connect.garmin.com/modern/activity/705517640
#dasherlife
#asics
#garmin
#nychalf
Basically it should read 5, but I stopped to answer the phone and forgot to restart the Garmin.
Ran up the hills, no distance or time intervals really set, but the plan is to do this a few times to get the legs used to hills so Central Park isn't so challenging. Not a great time, but still it's about training and not peaking now but on race day.
First time I have been on this trail for a while for an actual focussed run (except the 16 km training run where I got in the extra km along here)
Blue Asics
Garmin Data:
https://connect.garmin.com/modern/activity/705517640
#dasherlife
#asics
#garmin
#nychalf
Friday 24 April 2015
NYC HALF MARATHON RACE WEEK (WEEK 18) -DAY 7 15/03/15 POST RACE ICECREAM
Dashers get together before races, after races and during races. It is part of #dasherlife.
Another part of #dasherlife is the love of ice-cream.
So for our post race treat (after the burger trip), off we went to Serendipity 3.
Home of the Frozen Hot Chocolate made famous by Oprah.
This one is much better than the one in Vegas. Our waiter was great and I let him wear my medal.
I had a drug store sundae with hot fudge sauce.
Could barely make a dent in it.... wish it didn't come so melted :(
You can see our lovely group in the bottom photo.
From left: Kel, PG, Bette, Zrinka, James, Rebecca, Me, Maria and L Del.
NYC HALF MARATHON RACE WEEK (WEEK 18) -DAY 7 RACE DAY 15/03/15 FINISH LINE CHEER SQUAD
After passing the Mile 10 squad, there was one more sign I was looking for and it was this one. I hoped to find it at the finish and I did. It was Kathi's sign. As John and I rounded the last bend, and I pulled every single ounce of energy that I didn't have, I saw this sign and started waving like a mad woman. I was so excited to see them. Maria had run the race and I was hoping it wasn't too cold for her to wait around. I was about to smash my PB. I remember seeing them and pointing at my watch yelling "I'm going to get it". Out came the knife hands and off I went sprinting to the finish.
There is nothing better than seeing friends and family along the way and at the finish cheering you on and especially when you round the last bend and then they finally see you.
Thank you to Kathi, Maria, Steph, PG and the lovely Kel for waiting for me and cheering me across the line.
I did my best demonstration of "knife hands" ever.
NYC HALF MARATHON RACE WEEK (WEEK 18) -DAY 5 13/03/15 DASHER DINNER AND DRINKS
So Friday night in NYC was spent with Scott, Janet, Lindsay and Jess at Haru down near Union Square. A great Japanese restaurant. First Dasher Dinner of the trip. I love these people. We then went for drinks at O'Briens, opposite my hotel (how convenient). It was there that we got some of the other Dashers to come and visit. Great time had in the taxi on the way. Just a great night.
NYC HALF MARATHON RACE WEEK (WEEK 18) -DAY 6 - 14/03/15 PASTA DINNER
Traditionally, The Dashers do post race activities, but with this being a shorter event and less attendees, we decided to have a pre race pasta dinner.
We had 19 people come in total
Katie, Debbie, Marco, Lindsay, Jess, Melinda, John, Maria, Bette, myself, Scott, Norm and Tobey Jen, Susie, Melanie and Troy and also Janet, who is taking the photo.
Was so lovely to have this many people!
Amazing turnout.
Katie is my friend from Adelaide and is new to our group. Marco has been a member since 2013, but this is his first event with us (who knows how we had not managed to see each other on the first 2 trips). And everyone else? Old timers and people who just make my life so much better.
Truly some of the most wonderful people I have ever crossed paths with.
My heart is so full.
24/04/15 Sore Leg.
I've been struggling with hamstring issues stemming from tight glutes since just after the NYC half.
Last Sunday's mammoth effort has resulted in tight ITB (so lot's of foam rolling) in my right leg, and so haven't felt much like doing anything.
Hopefully back on it tomorrow and Sunday. Best laid plans to go to treddy after work this week got put by the wayside. Got the weekend off so hoping to get some sessions in. Weather is going to be hideous so no outside. Lofty cancelled as just can't risk getting wet and thus sick.
Watch this space for weekend reports.
Adelaide Greenbelt 10 km next Sunday.
Last Sunday's mammoth effort has resulted in tight ITB (so lot's of foam rolling) in my right leg, and so haven't felt much like doing anything.
Hopefully back on it tomorrow and Sunday. Best laid plans to go to treddy after work this week got put by the wayside. Got the weekend off so hoping to get some sessions in. Weather is going to be hideous so no outside. Lofty cancelled as just can't risk getting wet and thus sick.
Watch this space for weekend reports.
Adelaide Greenbelt 10 km next Sunday.
Wednesday 22 April 2015
11 KMS- #justwalkin 22/04/15
Had to get out today just to clear the fuzz from the legs from my whopping PB on Sunday... and just because I haven't done anything since Sunday.... and I went to a friend's house for dinner Monday, had risotto and wine and apple danish with cream, which basically doubled my calorie intake that day.
Didn't feel much like running, so that meant I had to go further to get the same result. So it was my house all the way down to Glenelg jetty.
Below afforded me 627 calories. That is quite a lot of food in addition to the 1500 calories a day I am giving myself on my experiment, but interestingly, since my discovery of bacon & cabbage today, means I haven't been so hungry.
#dasherlife
#garmin
#radelaide
#beach
#walking
#food
Didn't feel much like running, so that meant I had to go further to get the same result. So it was my house all the way down to Glenelg jetty.
Below afforded me 627 calories. That is quite a lot of food in addition to the 1500 calories a day I am giving myself on my experiment, but interestingly, since my discovery of bacon & cabbage today, means I haven't been so hungry.
#dasherlife
#garmin
#radelaide
#beach
#walking
#food
BB's Lunch Pizza
One of my favourite dishes is pizza.
I'm a fan of the whole combination of ingredients.
So the pizza below is about 8" and is about 425 cals.
I use a pita bread (about 8" in diameter), you can make your own pizza sauce using passata and mixed herbs, black pepper. I have used 40 g of triple smoked ham and 25g of mozzarella. If you prefer to have a vegetarian version, scrap the ham (72 calories). You could add another serve of cheese which would be the same amount of calories as the ham.
I cook on about 150C until the cheese is melted and lightly brown and the pita base is crisp
It give me my fix without wasting too many calories and works as a great lunch.
You can cook it the night before, and take it to work to eat cold even!
Of course you can add other ingredients like:
Onion
Capsicum
Mushrooms
....just remember to add the calories on, but even still you should be able to keep it under 500 calories with the extra veggies.
#healthyeating
#cookingathome
#dasherlife
#piehole
#exercise
#fitness
#cleaneating
I'm a fan of the whole combination of ingredients.
So the pizza below is about 8" and is about 425 cals.
I use a pita bread (about 8" in diameter), you can make your own pizza sauce using passata and mixed herbs, black pepper. I have used 40 g of triple smoked ham and 25g of mozzarella. If you prefer to have a vegetarian version, scrap the ham (72 calories). You could add another serve of cheese which would be the same amount of calories as the ham.
I cook on about 150C until the cheese is melted and lightly brown and the pita base is crisp
It give me my fix without wasting too many calories and works as a great lunch.
You can cook it the night before, and take it to work to eat cold even!
Of course you can add other ingredients like:
Onion
Capsicum
Mushrooms
....just remember to add the calories on, but even still you should be able to keep it under 500 calories with the extra veggies.
#healthyeating
#cookingathome
#dasherlife
#piehole
#exercise
#fitness
#cleaneating
BACON CABBAGE - Yummy Dish, 115 cals per serve
The credit for this recipe goes to High Protein Foods on #facebook.
I trim the bacon of it's fat, I also don't add any salt as the bacon has enough.
This is how I get it down to 115 cals (I calculated this using my #easydietdiary app, in the recipes section).
Raw weight 1 serve is 149g, cooked is 120g
Eat as is or put on rice or quinoa.
I trim the bacon of it's fat, I also don't add any salt as the bacon has enough.
This is how I get it down to 115 cals (I calculated this using my #easydietdiary app, in the recipes section).
Raw weight 1 serve is 149g, cooked is 120g
Eat as is or put on rice or quinoa.
Ingredients:
250 g bacon, finely chopped
1 medium onion, chopped
250 g bacon, finely chopped
1 medium onion, chopped
1 tspn minced garlic
500 cabbage, finely diced/sliced
1/4 teaspoon red pepper flakes
1/2 teaspoon black pepper
1/2 teaspoon black pepper
Directions:
1.Fry bacon until crisp and well browned.
2. Drain and set aside.
3. Add chopped onion to the bacon grease and stir until translucent.
4. Add cabbage, pepper flakes, salt and pepper, stirring until all cabbage is coated.
5. Add the crumbled bacon bits and cover.
6. Cook over low heat until cabbage is tender.
1.Fry bacon until crisp and well browned.
2. Drain and set aside.
3. Add chopped onion to the bacon grease and stir until translucent.
4. Add cabbage, pepper flakes, salt and pepper, stirring until all cabbage is coated.
5. Add the crumbled bacon bits and cover.
6. Cook over low heat until cabbage is tender.
Running and Weight Loss - 22/04/15
Two weeks ago, I decided to do a little experiment- to learn about portion size, what foods are really worth calorifically and what the level of exercise I do really affords me extra food wise, if anything.
I have been running for about 4 years now and my weight hasn't really changed. My diet is generally good, but like anyone's could always be better. So, this experiment is two-fold, to learn the above and to see if I can actually change the number on the scales.
Some background
When I trained for Paris, I was 78 kgs when I started and by race day I was 72 kgs. Interestingly I relied on carbohydrates for energy and was a gel and powerade user- more than likely more than I needed?
For New York I used a little more protein but still used a lot of gels and powerade style drinks. I didn't lose any weight until about 3 weeks before race day when I got down to 74kgs (after being back at about 78kgs since training had begun for that race).
My weight hasn't changed much, I hover around 76.5 most of the time, but I am 5'1" and I know I am carrying a lot of extra weight that I shouldn't be, but you would think that training for half marathons (and previously 2 marathons), I would have more success with weight loss.
For the NYC half, in the last 5 weeks of training, I significantly upped my protein intake and used Isowhey shakes with oats (I blended oats in my magic bullet to make a powder to mix with the protein shake powder). I dare say this helped my performance, and of course recovery. Although the scales hadn't changed, my clothes were started to get loose.
One of my other focuses was to also reduce my gel intake in training and rely less on powerade or other endurance drinks.
I have succeeded in doing this, something I am quite proud of.
So there you have the background.
I've given myself 1500 calories a day to work with and when I want more food, I have to go out an exercise- double benefit really as I am still trying to keep race fit running wise.
I have been tracking my food intake religiously, including milk in coffee, spreads etc. It's quite interesting actually. It's not to be obsessive but it is to actually find out more about the food I eat.
It makes you think a bit more about what you eat before shoving it in your pie hole (1 Tim Tam is 95 calories!!!).
My friend is a trainer, so she has been looking at my daily notes and giving feedback. We've changed the timing of certain foods as well. In the first week I noticed a change of 1.8 kgs on the scales (I started at 76.4kgs), possibly a bit of water weight, but still a different number and a smaller one at that.
I've been making a lot more food (I make a lot of my own food anyway), but have been preparing more stuff for taking to work to avoid trips to the bakery/sushi shop. I have also been measuring EVERYTHING- yep that's right, so I can count servings.
It takes a bit of time but at least I know what I am eating.
I'll post some recipes when I can and note my progress so you can read along.
Currently, today, I am weighing in at 74.1 kgs (on Friday I was 73.8, carbohydrate deprived after a very high protein week, but with some extra carbs for racing on Saturday and Sunday, seem to have gone backwards a little, but it is still a loss).
#healthyeating
#piehole
#dasherlife
I have been running for about 4 years now and my weight hasn't really changed. My diet is generally good, but like anyone's could always be better. So, this experiment is two-fold, to learn the above and to see if I can actually change the number on the scales.
Some background
When I trained for Paris, I was 78 kgs when I started and by race day I was 72 kgs. Interestingly I relied on carbohydrates for energy and was a gel and powerade user- more than likely more than I needed?
For New York I used a little more protein but still used a lot of gels and powerade style drinks. I didn't lose any weight until about 3 weeks before race day when I got down to 74kgs (after being back at about 78kgs since training had begun for that race).
My weight hasn't changed much, I hover around 76.5 most of the time, but I am 5'1" and I know I am carrying a lot of extra weight that I shouldn't be, but you would think that training for half marathons (and previously 2 marathons), I would have more success with weight loss.
For the NYC half, in the last 5 weeks of training, I significantly upped my protein intake and used Isowhey shakes with oats (I blended oats in my magic bullet to make a powder to mix with the protein shake powder). I dare say this helped my performance, and of course recovery. Although the scales hadn't changed, my clothes were started to get loose.
One of my other focuses was to also reduce my gel intake in training and rely less on powerade or other endurance drinks.
I have succeeded in doing this, something I am quite proud of.
So there you have the background.
I've given myself 1500 calories a day to work with and when I want more food, I have to go out an exercise- double benefit really as I am still trying to keep race fit running wise.
I have been tracking my food intake religiously, including milk in coffee, spreads etc. It's quite interesting actually. It's not to be obsessive but it is to actually find out more about the food I eat.
It makes you think a bit more about what you eat before shoving it in your pie hole (1 Tim Tam is 95 calories!!!).
My friend is a trainer, so she has been looking at my daily notes and giving feedback. We've changed the timing of certain foods as well. In the first week I noticed a change of 1.8 kgs on the scales (I started at 76.4kgs), possibly a bit of water weight, but still a different number and a smaller one at that.
I've been making a lot more food (I make a lot of my own food anyway), but have been preparing more stuff for taking to work to avoid trips to the bakery/sushi shop. I have also been measuring EVERYTHING- yep that's right, so I can count servings.
It takes a bit of time but at least I know what I am eating.
I'll post some recipes when I can and note my progress so you can read along.
Currently, today, I am weighing in at 74.1 kgs (on Friday I was 73.8, carbohydrate deprived after a very high protein week, but with some extra carbs for racing on Saturday and Sunday, seem to have gone backwards a little, but it is still a loss).
#healthyeating
#piehole
#dasherlife
Sunday 19 April 2015
PRE BAY CITY WALK 18/04/15 8.5 kms
Nothing spectacular but trying to get kms in the legs, so I can have more food and to keep them moving and to try and shift the hamstring pain that has bugged me for a month.
Will get me to just under 40 km for the week which is the biggest mileage week since before NYC Half marathon.
Will get me to just under 40 km for the week which is the biggest mileage week since before NYC Half marathon.
BAY TO CITY- INAUGURAL RACE 19/04/15
What a great day!
The inaugural Bay to City, the reverse of the legendary September race here in Adelaide.Wasn't going to go for a time then decided, why the hell not. Perfect running weather again.
My goal for the City to Bay for the last couple of years has been to get under 1:30 for the 12 kms.
The closest I got was in 2013, race fit for NYC Marathon and got 1:31:33- so close but ran out of air at the top of Brighton Road.
My asthma has almost disappeared and so running faster is so much easier. I have also done all my training on Galloway method which seems to have helped my fitness and speed.
Mum and I went today. Mum was undertrained but still was determined to finish. We ran the first few hundred metres together to get out of the crowd and then off I went.
I had decided on a 2:15/0:45 intervals for this race, after doing 2:30/1:00 for NYC.
Finally- I smashed it.
Having had hamstring issues since NYC stemming from my glutes being so ridiculously tight, training has involved a lot of hope that I am not going to tear something.
So to come in a 1:28:18 I was stoked.
Ran my FIRST EVER Sub 60 8 km (59:22)
FASTEST EVER 10 km at 1:14:18 (which was my goal for the Greenbelt 10 km in 2 weeks).
26 second negative split on the back 6 km
Interval speeds were relatively even, with the fastest runs coming on the last km with run times of 5:39min/km.
Bumped into my friend Julia (Rubenesque Runner) and met her friend Bee as well on the course.
Garmin Data: https://connect.garmin.com/modern/activity/750371585
Blue Asics
#dasherlife
#asics
#thorlo
#garmin
The Evidence- PB Central
Bee and I running up Anzac Highway
Julia, Bee and Me
Bling
NYC HALF MARATHON RACE SHIRT
This shirt is the same shirt I ran the NYC Marathon in in 2013. I also wore it for Dash to the Finish in NYC in 2014... and now for another race, the NYC Half.
It gets hand washed to protect the transfer (which is a little cracked but still intact).
It's got our Dungog cow on it.
RETIRING RUNNERS THAT HAVE TAKEN ME MANY MILES
Officially before I go I am retiring 2 pairs of runners that got me 3 PB's, trained for a marathon and a few halves.
I ran NYC in the "purple" ones.
Got my PB at the Melbourne Half in the Black ones.
Each have at least 400 kms on them.
Always sad but nice to have new runners that are now officially worn in and are race ready!
I ran NYC in the "purple" ones.
Got my PB at the Melbourne Half in the Black ones.
Each have at least 400 kms on them.
Always sad but nice to have new runners that are now officially worn in and are race ready!
Wednesday 15 April 2015
15/04/15 9kms Interval/Fartlek
Pace not amazing but had to take advantage of great weather and needing to exercise to burn some calories
Bay2City on Sunday.
Working on shedding a few kgs over next couple of months.
Blue #asics
#dasherlife
#lifeofanoneliteathlete
#garmin
Mount Lofty with My Favourites 14/04/15
Sunday 12 April 2015
11kms Bay To City Training 12/04/15
A slow 11kms in preparation for next week's Bay to City. Looking forward to it. Hoping I can get my hamstring right before then... Or don't tear it on race day.
Just entered the Greenbelt 10 and the Barossa 10. Currently weighing up Adelaide Half.
Melbourne Half entered.
Will update blog and load NYC Half training across the week and do a race report. In short it was an amazing day and you can see the medal in the photo.
#dasherlife staying #racefit
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