31/05/15 DASHER ICECREAM DATE

So today after the bike tour and lunch with Mum, had a date with 2 of my #dasher girls at #henley for #icecream. We love icecream. Sami had run 12 km, Katie had walked 9 and me well, I knew what was coming. Somehow Katie got inspired to enter the Melbourne Half and is now coming with us. This will be the second half she has done, the first being NYC. So happy she has decided to come :)

So icecream = calories, so had to head to the gym after the icecream had gone down.

5 km on the uphill treddy today got me back my icecream calories and a little more. Lunch was a different story but I am still under for the day. The picture below our icecream selfie is what I sent to Anthea (whose baby is due TODAY - I have an inkling for June 2 and only time will tell) to show her where I was. 

Great day today. Not heaps of training but some and that is all that matters.

#dasherlife

#asics

#icecream

#running

30/05/15 SATURDAY NIGHT AT THE GYM

I swear, my life has to be sad if this is what my Saturday night ends up as.
So double session today, basically to get me more food.
Was aiming for 30 mins but on my rest at 25, I didn't start the stairmaster soon enough and it switched off.
In any case, it's been about a week since I got on the SM and so I did the first 10 mins as 2 min/3min/ short rest then did the last 15 mins as 5 min intervals with short rest between.
Longest I have ever done, went at about 86 steps/min and 133 floors. Think I am going ok for the Stadium Stomp as it has just dawned on me (#upthereforthinking) that quite a bit of the race is also down the stairs, so I don't have to train for 6000 stairs up!! However, want to get to about 40-45 mins if I can, but with 2 weeks to go, 40 mins maybe the ceiling for this one.
If I can do the one at the G then I will need to keep this up and get to over an hour if I want to do the full course. I'll see how I go in Adelaide in any case.

#dasherlife
#training
#lifeofanoneliteathlete
#stadiumstomp

30/05/15 Running/Walking 9km

So the weather wasn't meant to be great today but I managed to still get out there. I look at the weather radars like I am some kind of professional meteorologist, checking to see if rain is coming. Am totally retentive with the forecast and even if it says rain, I always check the radars as the rain could be miles from me, still enabling a session.
Going outside helps too to see if there are clouds coming from the west.
So I ran by feel down to Henley Jetty to reach Mum (slow but my right leg is still gammy).
Mum and I then walked to Grange Jetty and back and then I ran back from the Henley Hotel to home. Has been really the first time I have ran not in a race. Good times on way back, nothing outstanding but going ok.

#dasherlife
#training
#garmin
#asics

31/05/15 MAY WRAP UP

Well another month comes to an end. I swear, as each year passes the weeks and months just whizz by.  Today was spent with Mum in the morning on a bike tour of the lanes and hidden gems of Adelaide as part of history week. It was just great. Our city puts on some good stuff that is often free or minimal cost. I am a strong believer in supporting all of these events and activities if you know about them. My fun fact for today was learning about the different ways of laying bricks. The best thing we saw- the skinniest house in Adelaide just 2.4m wide. It has since been extended at the back but was originally a one room building and is the last remaining example of a slum in Adelaide (it is far from that now but that is the type of housing it was).

So May- the month of 2 PB's for me across 10km with my new style of training. Stairmaster, long long walks, Lofty and also Uphill treddy. Still running on the Galloway system, the best intervals being at Barossa with 2:00/50 and 2 of my km in the 6's it was the best result so far and proves you don't need to run in training to get results (you just need to do a lot of km uphill and keep going).

May saw my biggest weekly mileage since NYC Marathon training in 2013- not even for the Half Marathon in NYC did I do over 45 km. So to do 50 km was just epic. I worked hard, I was tired and the following week netted just over 30 km, but the 2 together still way over my desired average of 30km a week. Total mileage this month was 160.42. Big stuff here seeing I am just trying to stay fit enough to compete. My goal was 150km for May which I did achieve with the help of the stairmaster. Goal for June still 150 km.

I've lost a couple of kgs with my experiment, so am getting closer to that 69 kg first goal. It's hard work because the more training I do, the hungrier I get.

With June, there is a lot at stake. My team at work has the opportunity to go to the World Conference in Vegas in July. I have been 6 times, 5 times on the trot as an individual. This year, I won't be going as an individual but if we can pull it off, I will go as part of my team, just for the weekend. We have 30 days and the task is huge. I am plan to use exercise as my sanity saver and to hopefully lose a couple more kgs so I can buy a new dress.

Stadium Stomp on the 14th is the only event I am in, but it has a medal. The next couple of weeks will be stairmaster. We have a long weekend coming up this weekend, so although I have lots of stuff on, there is plenty of time for training (and sanity saving) to get ready.

So here's to June where dreams are made.
#dasherlife
#stadiumstomp
#globalball
#lasvegas

27/05/15 Weigh In

So this week, even with about 40 kms on the record, I stayed at 72.1 kgs. I've had a few nights out, and calories over (even with exercise), so if you aren't in deficit, you can't expect to  lose weight.
Trying harder this week. The goal of 69 kgs is in sight but still far away.
Onwards and upwards

#dasherlife

26/05 Mt Lofty 1.5 times- confused? Read on :)

So with Sam in a meeting today, I managed to find a work colleague doing Lofty. All planned, meet at start of path in car park near cafe 10:30.
Get a message "We are here". I replied, so am I, where are you? We are starting at the bottom aren't we?"
And no, Lauren and Melina were at the top, I was at the bottom. So I began my trudge up with no iPod. Met them half way, had a wee chat when the suggestion is made for me to come down with them and then back up. I had actually been thinking of that, so off we went. It was Melina's first time, Lauren has done it several times.
Was just great meeting up with them and doing the challenge with new people.
This was also now a different challenge for me as I had done 2 km up, 2 km down and I was now on my way back up. I had also thought I should walk back down to the car as well (down is always easier).
So I was heading for 11.76 km, rather than 7.76. 1.5 loftys.
It was great. On the way down from the top, I decided to try running down the not so steep bits and on the flat, which worked quite well. The knees held up (still strapped from Sunday's race) and I got down in 37 mins which has to be a record.
Sam and I are going to do a bit of running up hopefully next time.

#dasherlife
#Radelaide
#garmin
#asics

27/05/15 Stadium Stomp Entered

So I've taken the plunge and entered the Stadium Stomp here in The Rads. Looking forward to the medal at the end. Loving my bib number.


#dasherlife
#garmin
#asics
#stadiumstomp

27/05/15 Juicing

So since I got Netflix and watched "Fat, Sick and Nearly Dead", I have been fascinated with the juicing thing. Not to replace food but as a way to get some foods that I don't necessarily like into my body. So I decided to try #joethejuicer 's idea of juicing veg.

The juice below is as follows (cups are about 400ml)

2 small apples

2 kiwi

2 handfuls of spinach

2 handfuls of kale

3 stems of celery (leaves left on)

small knob of ginger

1 carrot

So I juice the leaves and ginger first and then push the rest through with the harder veg.

It's just yum. I will get to a point of no apples, or half an apple at some point. It's not a replacement for veggies in your diet, but an addition to your intake.

This juice is a red juice

4 small beetroots (peeled)

1 handful of kale and a few of the beet leaves 

small knob of ginger

80 g of mixed berries (thawed if frozen)

So with this one, I juice the leaves and ginger and then follow with the beetroots. I whizz the berries in my nutri-bullet. Then I mix the 2 juices together. Beetroot has known properties for assisting with endurance (due to the high level of nitrates which help move oxygen around the blood). Once again, not to replace veggies, but to add to your intake. Be careful with having too much fruit in your smoothies. Vegetables are the way forward.

27/0515 10.6 km Walking with Mumsie

So it was back out again today doing the usual track with mum down to Glenelg from my house (with the standard turnaround stop at Cibo for a coffee). Beautiful day with a lovely sunrise.

Faster back than out. 

Initial thought (before yesterday's shenanigans) was to push to broadway and have coffee there but after 1.5 Mt Lofty's I decided that the 11k track was today's efforts.

Keeping on plodding away.

This walking thing is working.

#dasherlife

#asics

#garmin

27/05/15 Dry Needling

Since I trained for Paris, I have been a fan of dry needling. It's just fabulous and if you have tight spots, it will help when no amount of foam rolling can save you.
I have hideous glute tightness and since NYC half have had hamstring issues (stemming from the glutes).
So today, I decided to do something about it and get back on the dry needling horse.
I went to a different physio- where I was doing my machine based pilates.
I'm used to needles in, stimulated with current and left for a bit.
This physio is needles in, move around to get the muscle twitch and then out.
Well, safe to say, the second option has certainly got my muscles twitching.
Quite sore but that will pass.
Back next week for another go. I may finally get rid of this hamstring issue....
Honestly if you haven't tried dry needling for muscle tightness, you need to.
#dasherlife
#lifeofanoneliteathlete

24/05/15 BAROSSA MARATHON FESTIVAL PHOTOS

Tonnes of photos here from the weekend. Can safely say this weekend was one of the best I have had in a long time. Got to speak to my Dashers on the Facebook phone THREE times. Wow, how amazing is technology? Speaking to Canada through a social media phone. Hanging out with my Dasher girls Louise and Sam. Running  a 10km PB, off walking only for training. Cheering on Ev, Beth and Kat for their first marathon. Lunching and post race cheese and bikkies with new friends and old friends. Makes me smile. Just a fabulous 36 hours. 

#dasherlife

#training

#running

Sam, Louise and I loading with cheese and bikkies

Sami with her pom poms!

Sam, Norm, Ev, Stephanie, Karen and I pre race

Sam, Louise and I pre race

Jane, Al, Myself and Marina just before the start

Jane, Al and I at the start

Sami meeting me at the 5km point (10k turnaround)

The photo below is a picture of all the Dashers at Jane Spiteri's in Ottawa, talking to ME on the phone ( I was out on the marathon course)

Me, Sami, Ev and Louise, post race

Sami, Ev and I with our marathon medals.

Sam, Evelin and I with our marathon medals

20/05/15 Afternoon Session

Not happy with just the morning today, I headed off for a session at the gym to give me some incline work. Not expecting to get to gym now before race day on Sunday.
Motley Crue tomorrow, want a rest day Friday and working Saturday.
Stairmaster just a short one today as when I got there it was in use so had to start on the treddy, which was thankfully short and sweet as I already had done the 11 km this morning.
Stairmaster also shorter than usual but upped the pace to 90 steps/min to see how I went.
Was a good training day.

24/05/15 Race Report Barossa 10 km

The day began with a bight red sunrise as Sami, Eveline and I made our way to the Barossa running festival.
Quite a cool morning, with temps around 7C, but perfect running weather.
I set off about 8:00 am.
Big Big PB here again with official time actually 1:12:14
That is nearly 2 mins off my greenbelt time from 3 weeks ago.
Used Galloway 2:00/50 and it was PERFECT.
Have basically not run (bar 1 x3km and 1 x 2 km uphill session on the treddy at 6.4/5.8 intervals). Training has been Mt Lofty sessions, Uphill treddy, Stairmaster and Long Distance walks.
Still trying to keep this hamstring issue at bay which popped up about 5 km today.
Sub 30 4 km, Sub 60 8 km (fastest EVER 8 km).
Great day, great race. To think one year ago, I struggled with the 5km after rupturing my plantar fascia.
#dasherlife
#garmin
#asics

20/05/15 WEIGH IN

So delayed weigh in for 24 hours and thus we have a 400g loss.

Interestingly, I went out for 11 ams after this, just a walk, but came back in to being 71.4 (just water weight).

Getting close to 69 kgs.

#dasherlife

24/05/15 Garmin Data Barossa 10 km

Garmin Connect



Sub 30 4km

Sub 60 8 km (best time ever)

PB 10 KM



#asics

#garmin

#dasherlife

20/05/15 Morning Session- No RAIN!!! 11km

You would never expect there to have even been a forecast of rain with the skies in the photos. However, it poured this morning and there were rain clouds to the north on the radar (I head south on the outbound). Mum took a pass today (a little sore she said- mind you she did walk 22 kms with me last week, so I get it). So off out with my one and only favourite visor for sun protection. Managed to NOT charge the iPod for whatever reason, even though it was plugged in and the switch on, so that ran out at 2 kms. The weather held out and 11 kms was attained. Not a fast time but happy with under 2 hours. Even did a few little run intervals for the las couple of ams. Hamstring not amazing but clearly I need to keep doing what I am doing and save the running for race day.

Tuesday 19/05/15 5 km Treddy

Ugh, so was not keen on it until I got to the gym. It's been so wet and miserable here in the Rads, sometimes you want to just go home and get in your PJ's and sit on the couch.
Still managed 5km. Varying inclines and speeds. Had it all the way up to 12.5% at some point which was great. I kind of like this uphill walking because when you bring the incline down to run, it feels like it is downhill.  No stairmaster this evening. Tomorrow, back on the stairmaster. Will aim for 25 mins.

Hideous pic of me, trying not to be obvious taking selfies sent to my friend Sami.

Today's efforts

An absolute go to song on the iPod. AC/DC -HIGHWAY TO HELL live at Dresden Rock or Bust Worldtour - 10th May...

Australian Rock Legends.
I have a plethora of their songs on the iPod.
Have got friends at this show (and they've been at every show since the tour opened in Holland), and they are coming out to Australia to see them too. They will be with me here in Adelaide on mine and their birthday weekend. Simply cannot wait.
Do yourself a favour. Get some AC/DC in your life.

#ACDC
#metal
#australianlegends
#dasherlife
#music
#running

17/05/15 50 KM for the WEEK with 9 km today

My biggest mileage week since sometime in 2013. The most I did for NYC half was 45.
I've done this all on the stair master, walking and then on the treddy uphill. 6 sessions this week in 5 days.

There is a lofty in there and 2 long walks.

Hopefully it will hold me in good stead for running on the flat next Sunday in the Barossa. 

I've stayed under my 1500 calories 6 days out of 7 after exercise. I don't think my weight loss will be massive this week as I think it will be more muscle building but we shall see in a few days.

#dasherlife

#stadiumstomp

#asics

16/05/15 11km Walk with Mum West Beach to Glenelg

So have hit 40 km this week already with tomorrow to go (stair master and uphill treddy planned for the afternoon as we are going to the car boot sale to hock some crap.
The time is bit out as I turned it on in the coffee shop (trying to not let it go into power save) and then forgot to stop it helping some kids outside my house.
Still 11km I will take it.
Next week is Barossa 10k so better do some running in the week I think.
Not expecting anything amazing but we shall see.
#dasherlife
#racedaymagic
#garmin
#asics

The trials of tight muscles

Since starting this running lark, I have learnt so much about my body. When I trained for Paris, my glutes were so tight that they would wake me up in the night twitching. I learnt about dry needling quite late in the peace and got it every week at my physio. It did provide some relief. I also got a massage every week for about the last 6 weeks ( I had also injured my hip flexor 9 weeks out). Legs only, but thats all I needed. The massage I get is no airy fairy effleurage. This is elbows and forearms digging in and being dragged across muscle fascia pushing out every millimetre of tightness for an hour.
For New York Marathon, the issues weren't as bad in the glutes, still tight, but had the plan for 12 weeks of dry needling once a week and continued with the massage. My calves were tight.... and huge.
The New York Half, well my glutes didn't suffer as much so I just got the weekly massage.
I do rely on a foam roller but sometimes, no matter what angle or how hard you lie on it, nothing beats elbows in your glutes and forearms being dragged across your quads, calves and hamstrings.
I struggle with tight calves always at long distance and let's say that winter boots are not an option, even the ones for bigger legs.
Since about 2 days after NYC Half I have suffered with a hamstring issue that is clearly glute related as the pain moves from just under my butt cheek, down to the middle of the back of my thigh and when it sits there it is like someone is poking a stick in my leg. Since starting my stair training and also the uphill walks and runs, I have noticed my glutes are becoming so tight, that I could crack walnuts (again). It is not helped by sitting down all day at work. This also affects the hamstring, so I am currently in a vicious cycle. It is something I need to get looked at and I am clearly going to need some dry needling to release everything. Going back to yoga on a Wednesday night I think will also help.
It's because of the hamstring issue why I have been walking in the week and running only on race days. The stair master is also clearly working my glutes making for a continual cycle of tightness.
I am sure I am not the only one, but when your rear aches when you sit down/lie down it is so frustrating. There is only so much foam rolling you can do before you need to bring in the big guns.
Any other constructive suggestions?

#dasherlife
#lifeofanoneliteathlete

14/05/15 Stadium Stomp Training!

So continuing with the stair master. Later finish tonight at work but just went and did 21 mins on stair master. Longest session to date.
So getting there - 104 floors at 80 steps a minute = 1680 steps.
#dasherlife
#stadiumstomp
#asics

WEIGH IN 13/05/15

So after 3 days of cheese, curry, football food and wine, Tuesday (yesterday) was big workout day in an attempt to redeem myself. I weighed myself this morning (excuse runners toes), and am now down to 72.5. That is 4 kgs lost since April 8th. The experiment has been interesting so far if you can look at how much exercise I have done to do that. Limiting to 1500 calories, on a good day it can be managed. However sometimes you really have to go exercise so you can just eat dinner, or have something special.
So if you are wondering what it takes? Writing down everything you put in your mouth, not lying to yourself and then getting off the couch and moving... for longer than you plan.

AVOCADO- Amazing Food

With winter upon us here in Adelaide, I am looking forward to "avocado season".
Avocados are cheaper thru the winter here for some reason, so I usually eat a fair bit of it as they are usually 1/3-1/2 the price than in the summer.
Such a simple lunch
1 x medium avo
1 x tomato
1/4 red onion
1 lime (for the juice)
black pepper
Rice cakes (you could put on toast if you wish)

Smash your avocado, dice your tomato and thinking chop your red onion.
Mix together and put the juice of the lime through it.
Season with black pepper and pop on rice cakes.

Contains good fat and 2 of your 5 serves a day of fruit and veg.
Love it.
#dasherlife
#cleaneating
#avocado
#yummy

Thought there was only one way to lace your shoes?

Think again.
I lace mine similar to the high instep to take the pressure off my feet.
If you have issues with your shoes, try some different lacing techniques.
That extra hole on your sneakers? For the heel lock technique.
This helps with blisters and stopping them.
#dasherlife
#asics

13/05/15 11kms with Mum

Still on my quest to get 30km average per week, set out early with Mum today for a walk.
We had decided to check the radar when we woke up...only to find the radar broken. So went outside and weather looked ok so told Mum let's go.
Walked to Glenelg, stopped at Cibo for a refuel and a coffee :)
A beautiful day without a cloud in the sky. So much for the rain and hail forecast.
So 11kms this morning taking me to 26 km for the week.
Glutes are a bit sore after yesterday's uphill fest...but thems the breaks.

#dasherlife
#asics
#strava
#garmin

NYC HALF TRAINING WEEK 1 DAY 2 - 3 miles/5 kms

Ugh this was hard. Harder than the Dash to the Finish the other weekend in NYC.
Slower than a wet week. 4 mins slower than the Dash as well. Not really sure why.
Took the route down Burbridge Road, along taps to the other side of the river and then back down to Seaview road and on to the beach and down towards Henley and then back. Not a great route, but unless I drive somewhere now, they have all been run a million times over.
Foot was caning by 3 kms in arch and then on side.
Need new shoes, they are coming hopefully this week.
Tried the power bar wafers before going out (170cals) and really enjoyed it. Was Choc/Peanut Butter flavour and really nice. Not sweet at all.
Must get the iPod back up and running.
Black shoes.

12/05/15 Hardcore Day of Training

After 3 days of food excess, today needed to stretch the boundaries.
After a wonderful lofty trip and feeling totally amazing at the top with no shortness of breath, Sami dropped me home and I got ready and went to the gym.
New record on stairmaster with 15 minutes, 80steps/min and 74 floors burning just under 200 cals.
Then 5 km on the treddy on 9.0 incline the WHOLE way. I then did the last 3km on 200/200 intervals 5.8/6.4 and burnt 600 cals. Goal is to get the number of km on that incline up and being able to run up lofty I reckon. So practising on treddy as it is a way to burn calories fast too.
Hamstring going ok but still niggling. Must get that looked at.
Big day with just over 15km through the legs.
#dasherlife
#garmin
#asics

12/05/15 Mt Lofty with SA Dashers

And once again it was back up the mountain, Rain, Hail or Shine.
No Rain or Hail and we got a little bit of shine.
Sami and I started up and KP messaged us to say she was running late but she chased us up there and caught up to us. Perfect weather and I felt AMAZING.
No shortness of breath and legs didn't even hurt.
Not sure which Kenyan I was channeling but it was amazing.
Not a fast time but we had a great time.
Took some great photos of the autumn leaves as well.
Fab day.


#dasherlife
#asics
#garmin
#radelaide

12/05/15 500kms for 2015

Have finally cracked 500km for the year. Was hoping to gun for this by end April but was a bit far away to get there. So excited. All going to plan should crack 1000 by end October.
Still chasing my friend who is a machine....
#dasherlife
#asics
#garmin

05/05/15 MARATHON FRIENDS BRAVING THE ELEMENTS

Sami came down today. It had POURED with rain so we cancelled Lofty and decided to eat burgers instead. The wind was HIDEOUS at the beach.
We also called in to see our mate Jase at the fire station. Got to test the hoses and wear the coats. All the time thinking the alarm would go off to call them to the dump fire which was already burning.
Was a great day with a great friend.
#dasherlife