MELBOURNE HALF MARATHON TRAINING: WEEK 10 DAY 3

All I can say is #dontbeafraid
OMG this is my fastest ever 10 in history. Faster than the last treddy effort on the Saturday night.
Run intervals at 10/10.5 and pushing it up to 11.0km/hr.
Run intervals really 300-500 at that speed. Walk intervals 200 at the start but reduced to 100 when doing only 300 running.
OMG. So chuffed. Next goal is under 65 but that is going to take some work.
Just got to get this kind of speed up to 15km distance.
Still got 6 weeks. Hoping for some #racedaymagic.
Finally can do this without running out of air.

Giddy Up, Happy Running.

MELBOURNE HALF MARATHON TRAINING: WEEK 10 DAY 2

So back on the treddy. It was my first mid week day off in weeks. I had the alarm set for 5:30 am t go out for 14 kms. It went off and I reset for 8:30. Just needed a sleep in. It has been a long 3 weeks since I got back from leave.

I'm definitely #racefit for City2Bay. no doubt about it. The fast 10 km on the treddy a couple of weeks back showed me that.

See what tomorrow brings. Long runs are necessary but so are some quality short ones.

MELBOURNE HALF MARATHON TRAINING: WEEK 7 DAY 6

So solo Saturday turns into a PB Party.
Was sitting at homing pining for NYC. I had 10 km planned for tomorrow as my first long run for this half (leaving it rather late as we all know!). Was so bored I got dressed and headed to the gym just after 9:00 pm to do tomorrow's 10 today.
On the treddy by 9:20. Finished by 10:30. Ran on 0 incline (because I didn't realise I had forgotten to put it up until about km #5!!!
Fastest ever everything!!!

4k @28:49
5k @35:40
6k@43:10
8k @57:00
10k @71:10

Just goes to show when you think you can't, you can.
I ran this session on intervals again with the walks at about 6.3km/hr (0.3km/hr faster than last 2 sessions) and the runs at 9.5-10km/hr.
Walks were all 200m. Run intervals varied from 500-800m and I did run a 1km interval towards the start at 9.5km/hr.
Bear in mind, I have hardly run for 2 months and just ran a PB over every distance.
This is my 5th run this week. Definitely rest day tomorrow now.
Totally smashed it out of the ball park.
So all those time trials I talked about yesterday? #doneanddusted !!!!!

Happy running, enjoy your Sunday!



#dasherlife
#racefit

MELBOURNE HALF MARATHON TRAINING: WEEK 7 DAY 2

And back again to the gym as weather was less than fabulous and once again hideously windy. To give my hip flexors a rest I did an uphill walk for 5 km on 11 incline.
So totally boring but just a necessity as we race towards Oct 18th.
Diet is back under control with ample boiled eggs and yoghurt. Madarins are on the menu as they are just AMAZING at the moment.
Still trying to reduce my sugar intake. I am at about 51g which is about 13 tspns a day (this has been the average for the last 2 days). This is double the recommended amount however, if I took out the sugar from Fruit and Veg then that accounts for 35.3g which would bring me down to 16g which is 4 tspns and below the recommended amount. So in the right direction.
Not sure of tomorrow's plans. It is back to work and it could be a loooong day.

MELBOURNE HALF MARATHON TRAINING: WEEK 7 DAY 1

So fast forward about 6 weeks and here we are.... 9 weeks until race day and hideously undertrained.
After nearly 4 weeks of travelling for work and pleasure I find myself in August. So Monday I took myself off to the gym (the weather is windy here in Adelaide and makes running on the beach just hideous) for some kms. I don't mind the treddy as I can control the incline and the speed which helps me with time goals.
So this week's session and my first session in weeks had me do 0.5km walk intervals on 9.0 incline at about 5.6 av speed and 1.0km run intervals varying from 6.8-7.7km/hr on 4 incline.
Felt good that I could still run and could get in 8 km on my first session.
Back again tomorrow for my last day of leave. I then have the challenge of only 3 days off for the rest of August.

MELBOURNE HALF MARATHON TRAINING: WEEK 1 DAY 7 - I CAN STILL RUN!

So for those following at home you will know that after the NYC Half, I struggled with hamstring issues that have only had me run on race day- which is twice since March. With dry needling, I have got rid of the hamstring issue and so today, I ran.
I am 0.9kg of my 1st goal weight of 69.9 kgs (under 70) and am off to Vegas for a conference soon.
Todays session, involved 4 x 1.3 km runs at relatively good speed from 7.5-9.0/km/hr on 3 incline.
I walked 500 uphill on 9 incline, ran, then did 700 m walk intervals on 9 incline, finishing with a 1 km walk on the 9.0 incline.
After pizza for lunch, I needed to expend some energy.
Really pleased with my first actual training "run". Excited I can actually still run. Was thinking I would have been totally crap but it was actually really good. Sore hip flexors late in the peace which were relieved while sticking my fingers in them while I ran (TMI???).
Feeling ok now, hoping restless legs don't keep me up.
Happy running!

MELBOURNE HALF MARATHON TRAINING: WEEK 1 DAY 2

.....And it begins again. It has taken me a long time to get back from Stadium Stomp on 14 June. That really quite damaged me at a time where mentally I needed to stay out there and keep going. Had it not, I am sure I would have exercised through the June 30 roller coaster. I went out iceskating today with my friend Sami and her girls, so spent 45 mins hoping I didn't fall over and break anything but got quite good in the end. I had always planned to go the to gym and do a walk (actually to be honest I was going to walk to the iceskating but it all got too hard). When Sami dropped me at home, I am not sure what happened but got on the couch and slept hard for over 2 hours. Woke up feeling like a truck ran over me. The ice-cream must have had valium in it or something. Anyway, it took me the best part of over an hour and a half to wake up properly, and get myself dressed and get in the car.
Was nice to finally be doing something and getting back in that mindset.
13 weeks and 5 days until race day.