Getting back on track

I haven't run much since the Sydney Bridge Run in September. My right foot has been sore, so I decided to give it rest. When that didn't work, I attempted a few runs but never seemed to be able to run more then 1.6K (or 1 mile). I mixed it up with walking, including hill and stair circuits but on Thursday I decided to give running another go. So out I went, along the harbour. The thing with my foot pain is that it doesn't bother me when I'm running, but the calf pain can be horrendous, this run I could push through it and made 5K.

Summary:

Pace: 7'45''
Distance: 5k
Time: 38'49'' (best time is 38'32'')

Leading up to my first "race"

So what's my training been like since 5th of September (or my last post)? Pretty average actually.

Tuesday 6/9
This was meant to be a morning 10K run, to see how my body handled a morning run (all my long runs have been at night). It didn't go so well and really should have been a sign of things to come. I did better than the last time I did this route, but only because I kept telling myself I had run to X point last time and I had been running more, but I only made it 1K further.

Pace: 7'57''
Distance: 7K
Time: 55'41''

Thursday 8/9
A short run, back in the evening, but still slower than normal (who would have thought!)

Pace:7'53''
Distance: 4.02K
Time: 31'54''

Sunday 11/9
Another kick-ass personal training session

Tuesday 12/9
A short run along Lake Burley Griffin in Canberra, a nice cool breeze to push me along

Pace: 7'42''
Distance: 4K
Time: 30'54''

Sunday 18/9 Race day
It was a warm morning, I thought I was well prepared, but the mental block and going to fast out at the start got to me. See my race report here

Pace:9'07''
Distance: 9K
Time: 1:22:07

Race Report: Sydney Bridge Run

September 2011

Today I was too fat to run. Mixed with the heat, lack of confidence, sore feet and every other excuse under the sun I didn't run the full 9K, but I did run/walk it under the overall time I had planned if i did have to walk so I did ok.

It was a warm day for the Sydney Running Festival. The 9K DH and I were in was the last to go at 9 am (they also had a 4K family run, 1/2 and full marathon).

The 9K is a relatively flat course (3 "hills" which are less than 3% gain in elevation but over 1K long each), which you run over the Sydney Harbour Bridge. It was hot, there was relatively little shade and they ran out of water at the end....

DH was in the A group, finishing at 41'14'', I'm so proud of him.

I on the other hand ended up doing a run/walk. I have been running at night and wasn't prepared for the heat (I have been nauseous all afternoon and I'm guessing its dehydration?). I finished in 82 min, if I had run the whole way it would have been 74 min. In some ways I'm disappointed but my aim was the complete it and finish under 90 min.

I had been worried about the pace car picking me up, but I was NOT the last runner/walker, there were 2,000 people behind me.

My plan from now on is to continue on my weekly 10K runs, with 4-5K runs in between during the week. I have to figure out a way to get around the foot pain and the sore calves first though.

Well done to all and here's to a cooler (but not wet) race in 2012.

Where did the last month go? (A summary)

I knew I had been slack and hadn't posted for a while but I did realise it was back in the beginning of August! So what have I been up to? Am I still on track for my 9 k race in September?

13th August
Off on a training walk. It was classified as difficult and while at moments I could see why, overall I thought it was a moderate walk.

Distance: 5.5K
Time: 1.5 hr
Classification: Difficult

14th August
Our usual personal training session, in a new location due to council law changes.

15th August
After running 16k and walking another 5.5k last week my body sure struggled today. My aim was a 4k run, that did not happen.

What: Walk 12 min; run 1.6k, bike 11 min (5k)
Time: 30 min

20th August
This was meant to be a "long" run, but all I could manage was the 4k along the waterfront

Distance: 4k
Time: 31'14''
Pace: 7'47''

21st August
Another weekly personal training session

23rd August
Finally a real "long" run (well long for me ok?). Finally felt like I achieved something and that I will be able to complete the 9k in September

Distance: 8.5k
Time: 65 min
Pace: 7'43''

26th August
Early personal training session due to going to Brisbane for the Rugby

30th August
Another long run. I'm finding it strange that the longer I run the better my pace, it just doesn't make sense, shouldn't a longer run be slower?

Distance: 9.5k
Time: 73 min
Pace: 7'43''

1st September
A new month, where have the last 8 gone?

Distance: 4k
Time: 31'17''
Pace: 7'48''

4th September
No personal training this week, our trainers at a wedding...in Ireland (lucky girl), so we tried to create our own.

5 x 90 second fast run with 45 second breaks
10 x squats, 24 x walking lunges, 10 x step up each leg, 1 x 1 min run - repeated 3 x
10 x push ups, 10 x pull ups, 10 time tricep dips, 1 x 1 min run - repeated 3 x


With the 9k race in less than 2 weekends I have some more long run planned this week, a few short 4ks and then 1 personal training session left. Yikes we'll see how I go!

Running in the rain (and getting back on track)

So it would appear that I've been slack in the last few weeks, but in fact I've been sick. Since recovering I've clocked quite a few ks, including a new pace record and a new distance, maybe the enforced break was good for me?

Saturday
My first run in 15 days, the aim was 7k, but I didn't quite make it.

Distance: 6.12 k
Pace: 7'48''
Time: 47 min 47 sec

Monday
Straight back on the horse, the best thing about this run was it made my aching muscles go away. I seem to forget what a good recovery a short run can be

Distance: 4k
Pace: 7'46''
Time: 31 min 10 sec

Tuesday
A bit of a struggle, very bad pains in the side of my calves, had to stop once to tie my shoes and then again near the end to wait for a truck to go at the lights, it was painful and a struggle to start again both times.

Distance: 4k
Pace: 7'49''
Time: 31 min 18 sec

Thursday
I was anxious about this one. My aim was a minimum of 7k, with the plan to run 4k one way and if I couldn't make the 4k back to walk once I hit 7k total. I made it though. The funny thing is the pain in my calves was bad again up to about 3k, and once I hit 8k I probably could have run another k. To me it doesn't make sense, shouldn't shorter runs be easier?

Distance: 8k
Pace: 7'43''
Time: 61 min 55 sec

Week and a bit summary

Still on my way to 10k. I entered the Sydney Running Festival 9k today, so good thing I started when I did! I've had a bit of an up and down week exercise wise, but the point it I stuck at it. We'll have to see how the upcoming week goes if the rain plans on sticking around!

Thursday
Personal training session of cross training, a fair amount of running in this one, and as usual you know you've spent an hour exercising by the end of it!

Terrain: Outdoors, sunny, cool
Time: 60 min

Saturday
Big training walk, we choose the location based on distance and due to it being classified as a hard walk. In all honestly I would have called it moderate, but maybe my fitness has improved that much?

Terrain: Mixed, multiple climbs
Walk: Killcare to Tallows Beach to Box Head to Killcare
Distance: 10.5 k
Time: 2 hr 20 min
Pace: 13'17''

Sunday
No personal training today, so we went for a "long" run, which for me involved running 3.3k and then walking. The pain in my calves was just too bad and I was very light headed (need to eat more, more hydration?)

Terrain: Outside, flat, day, sunny but cool
Distance: 3.3k jog, 3 k walk
Time: 50 min (25 min run)
Pace: 7'46'' (run only)

Tuesday
My second attempt at a long run this week, and I made it. It was a struggle for the first 4k and you can tell from my nike log that my pace improved significantly at 4k, personally I think it's because I knew I was on the home stretch!

Terrain: Outside, mainly flat, night run
Distance: 6.5 k
Time: 51 min 25 sec
Pace: 7'54''

Thursday
Short run night, but it was wet and late so I went on the treadmill. Not a bad pace for the dreadmill.

Terrain: Treadmill, 2% incline
Distance: 4k
Time: 31 min 20 sec
Pace: 7'49''


Saturday
Not exercise, but signed up for the 9k as part of the Sydney Running festival, basically I did it to keep on track for my 10k training plan and so I can say I ran over the harbour bridge!
Sunday
Another personal training session, my poor legs!

First Spin/RPM class

So I've been wanting to give one of these classes a go for ages, but being away from home alot and when I'm home commuting for a large chunk of the day it's always been hard to time one. So today I dragged DH along for the ride so to speak, and I have to say it was enjoyable and I can see myself adding this to my weekly routine. I have a feeling my legs will be aching tomorrow, but I need to build up my leg strength so this could be the way to do it. We had a small class and it really is at your own level.

Training walk (and an injury)

We decided to go on a easy walk due to knowing that our Sunday PT session was going to be on hills, it was a nice, but slightly windy day as we wound our way along the waterfront. But the pain in my left foot was unbearable at times, and I'm not to sure why or how to fix it.

Summary:

Walk: Flat, road

Time: 1.5 hr

Distance: 8 k

Short run on a cool night

It was a struggle tonight, it was obvious as soon as I started running, with cramping in both calves. I don't know if it was the cold or the "long" run on Tuesday, but I had only planned on running 4 to 5 k tonight, so 4 k it was.

Summary:

Run: 3 min walk; 31 min jog; 3 min walk

Terrain: Outside, mainly flat, cool, dark

Pace: 7'50''

Distance: 4 k

On my way to 10 k

Armed with my new rain jacket (not that it rained, but it helped me keep warm till I had run for a bit), I decided to "follow" one of the many 10 k plans. I say "follow" because I won't be doing it step by step, but using the general idea of running 3 x a week, doing one long run, to which I add half a k each time and doing between 4 - 5k on the other two runs. It wasn't bad, except for the pain in my calves and shins from Sunday's PT session.

Summary:

Run: 5 min walk; 42 min jog; 3 min walk

Terrain: Outdoors, mainly flat, dark

Pace: 7'42''

Distance: 5.51k

Weekly Summary

I had a busy week this week, three runs and one PT session. We had planned on a walk Saturday but that didn't pan out due to other commitments.

Tuesday
There was a lightening storm so I decided to get back on the treadmill which I had been avoiding like the plague. I forgot how much slower I am on the treadmill.

Run: 5 min walk; 40 min jog; 3 min walk
Terrain: Treadmill, 2% incline
Pace: 8'00''
Distance: 5 km

Wednesday
Also inside, the weather turned cold very quickly this week. I had to stop short on this one due to low BGL, reminding me why I eat before I run the majority of the time.

Run: 5 min walk; 30 min jog; 1 min walk
Terrain: Treadmill, 2% incline
Pace: 7'50''
Distance: 3.95 km

Thursday
I decided to give it another go, I was away from home so really what else was I going to do? But boy was I slooww

Run: 5 min walk; 41 min jog; 3 min walk
Terrain: Treadmill, 2% incline
Pace: 8'19''
Distance: 5 km

Sunday
PT session of 1 hr, with DH. It was a bit of a killer, intervals always are but I can see the improvements I have made.

Weekly Summary

I had a very busy week this week and therefore didn't post as I went, so I've done another weekly summary. Bad news is I skipped Wednesday/Thursday run due to work commitments, and while Tuesday night was a struggle (hamstrings still recovering from Sundays PT session) I am pleased that I am able to run 5 k consistently now.

Summary:
Tuesday Night Run
Auckland harbour again, cool evening, but dry, relatively flat course.
Run: 5 min walk; 39 min run; 3 min walk
Pace: 7'46''

Sunday
Personal Training Session
1 hour
I have a bit of a cold, so besides struggling for breath at times because my chest is a bit congested, it wasn't to bad (was by no means easy either, but the last two weeks have been more manageable than three weeks ago!)

Let's see how this week pans out.

5 Lands Walk

I wasn't overly impressed, but it was a good training walk, with 2 hills of 1 km climb, that were relatively steep. It was also meant to be MacMasters beach to Terrigal, but the bus only stopped at Copacabana. The weather was great, and we did 9 km in just over 2 hours, but I wouldn't do this walk again.

Thursday Night Run

I had a great run Thursday night, the weather in Auckland was mild, it was dry and the wind was tolerable. If only every run could be like this, or maybe even a bit better...

Summary:

Run: 3 min walk; 39 min run; 4 min walk

Terrain: Outside, road, night, slight incline

Pace: 7'45''

Distance: 5.01 k

Tuesday Run

I finally ran 5 k again, it's only my third time, I didn't get there at all last week. It wasn't easy, but the point is I made it. I also just missed the rain, it bucketed down when I got in the car.

I've been meaning to run three times during the week, and I haven't managed to do it yet, yes I know everyone struggles for time and it's really just another excuse, but I can't see how I can fit it in and stay sane in other aspects. This week I will struggle to get another run in before our Saturday training walk and our PT session Sunday.

Summary:

Run: 2 min walk; 39 min jog; 3 min walk

Terrain: Path, waterfront, 15C, windy, slight inclines

Pace: 7'53''

Distance: 5 km

Thursday Night Struggle

So we ran around the oval, this time with the big lights on, and we weren't alone. It's bad enough to get lapped by your husband, but by strangers, it's frankly embarrassing, I know I run slow. I really struggled, I don't know if it was the cold, my low sugar levels or the fact I'm just not cut out for this running thing.

Summary:

Run: 2 min walk; 30 min jog; 2 min walk

Terrain: Outside, oval, flat, cold

Pace: 7'47''

Distance: 3.87 km

In the dark and in the cold

The oval we planned on using, which has lights was packed so we went to our usual park, where it was very dark. It was also very cold tonight, 6.1C, which apparently feels like 3.5C...yikes!

It was a struggle tonight, I actually thought I was running very slow, but it was an ok pace (actually it was my best), I think my body is still feeling the pain from Sundays session from hell.

Summary:

Music: On the go mix

Run: 2 min walk; 31 min jog; 2 min walk

Terrain: Outside, dark, cold, dry, flat, field

Pace: 7'37''

Distance: 4.13k

Weekly Summary

I didn't get a chance this week to post about my runs, work was just to hectic and it was madness trying to actually do the 2 runs, needless to say the guilt made me so in summary:

Tuesday Night Run
I struggled this night, so didn't push for distance just time.

Run: 3 min walk; 31 min jog; 1 min walk
Distance: 4 km
Pace: 7'49''
Terrain: Outside, moderate hill 2/3


Wednesday Nigh Run
The weather was crappy, but it only drizzled with rain so I went anyways. I was staying in an area I use to live in and even in my fit early 20s I would have thought you were crazy for me to run the distance/route I did Wednesday night.

Run: 3 min walk; 39 min jog; 3 min walk
Distance: 5 km (my second!)
Pace: 7'50''
Terrain: Outside, flat, wet

Saturday Afternoon Walk
We need to train on hills for our Inca Trail walk at the end of the year, so it was 1.5 km downhill walking and 1.5 km jog/walk uphill. I don't think I did too badly, but we probably need to do it 3-4 times to make it truly worth while, maybe that can be an aim, to run the full way up in a few months?

Time: 1 hr
Distance: 3.2 km
Terrain: Track, paved and unpaved, steep on return

First 5 k!

So I had a plan to be able to run 5 k by mid June, we'll I've beat that plan by a few runs and done it tonight. It had been a horrible wet day in Auckland and I had been dreading coming to the hotel and having to run inside on the dreadmill, so I was thrilled when I saw sun on the drive home and was glad for the slight improvement in the weather. I must have had other things on my mind because my intent was to run 4.7 k, but I ran too far in one direction and didn't really see the point in stopping on the way back until I hit the start point.

I'm not looking forward to finding out if my legs feel it tomorrow, but we'll see. Now to keep running 5k, and then improve my time (which I did do it at my 4 k pace!).

Summary:

Music: Audio book Scar Tissue

Run: 5 min walk; 39 min jog; 5 min walk

Terrain: Road, dark, wet, mainly flat

Pace: 7'48''

Distance: 5 k

Monday night run

So I knew tonight would be a struggle, after yesterdays double effort (climb and run). I spent most of this morning with sore calves and sore legs from the fall, but I did make my required distance, just very slowly. At this rate I'll be running 5 km in 2 more weeks (mid June, unlike my other post which stated mid-July).

Summary:

Music: Audio book Scar Tissue

Run: 3 min walk; 37 min jog; 3 min walk

Pace: 8'04'' (run only)

Distance: 4.61 km