I feel so much better.

I now feel pretty good about my Christmas Day food intake.

http://www.dailytelegraph.com.au/lifestyle/diet-fitness/donna-simpson-ate-30000-calorie-christmas-dinner/story-e6frf019-1225976731223?

Shiney and New

It's definitely that time of year when the days feel like a blur.  I have managed to keep a consistent running routine over the festive season, however still not getting in those strenght session that I miss dearly.

Just some dot points of recent activity:

22 December: 15km @ 5:27/km average pace.
23 December: 7km @ 5:25/km average pace (slept in)
24 December: no exercise return of the dreaded neck and shoulder issue.
25 December: 7km @ 5:32/km average pace.  Christmas Day Bay Run.
26 December: 12km @ 5:10/km average pace, include 2 x 1km (4:41, 4:44)
27 December: 28km @ 5:55/km average pace.....finally a LSD
28 December: 5.5km @ 5:31/km average pace (recovery run)
29 December: 16km @ 5:28/km average pace

I'm finally starting to feel a little fitter now I need to build on my endurance and just let the increase in speed happen.

I'm looking forward to the start of 2011 for various reasons.

• new job, still with Fire Brigade.  Finally some relief, my former position was abolished due to a restructure but after a couple of applications and interviews got some good news just before Christmas.
• A big goal..... Glasshouse 100 miler.  This year I'm going to focus on my endurance.
• Developing my creative side a little more.....http://bg-cakesandotherdelights.blogspot.com

In Brief.....

The last week seems to have disappeared, with travel, work and the lead up to Christmas, so just a quick up date,

• I have been maintaining a regular running pattern and now starting to feel stronger and reducing my average pace.  My plan now is to increase the mileage and reduce the pace to build endurance.
• Strenght training is a little more random and needs some work, but I do love hitting the weight room.
• I am a "NRMA Sporting Legend", yes that's right.  I entered the competition a couple of months ago and I'm really please with the $500 Rebel Sport Gift Voucher.
• I jumped on the scales this morning after avoiding them for the past two weeks and I'm happy to say I'm beginning to make an improvement.

Another busy week ahead but the alarm will get me out of bed at 4.20am everyday this week and enjoying my running run along Botany Bay.

One Day at a Time

3 December 2010

Happy Birthday to me!!!! After catching up on a few hours sleep I was beginning to feel good again and didn't even hit the "snooze" button.  Friday's have traditionally been an easy run day, so I decided I would still keep the pace relaxed but just run a little further, so I enjoyed a nice tempo run along Botany Bay. I ran a comfortable and enjoyable 12km @ 5:17km average pace and I'm now beginning to feel some fitness returning.

4 December 2010

Ground Hog Day!  Another 12km along Botany Bay with an average pace of 5:21km, nice and easy.

5 December 2010

My long runs have not been very "long" over the past few weeks, so I had a little chat to Wayne and we agreed 20km would be enough.  I headed out the door with a goal of not running any faster than 5:45/km average pace to ensure I feel good throughout the run and I get the benefit of LSD training.  I felt very comfortable but hot and was pleasantly surprised when I stopped at a tap for a drink approximately 9km into the run to find Wayne had ridden his bike out to meet me with a nice cold drink.  I then enjoyed the last 11km with Wayne riding his bike along side me as we chatted about my goals and the training required.  I questioned my ability but Wayne has assured me I'll be fine.

6 December 2010

After an extremely busy weekend, and early start and work and my last evening at my Cake Decorating course I decided a rest day would be nice.

7 December 2010

An early humid start to they day.  I again ran my 12km run along the Bay but threw in 2 x 1km reps (4:46, 4:53) with an average pace of 5.21/km.  My legs felt really heavy this morning but I'm sure it was the humidity.

Now Beki - the goal is a big one and I'm almost too scared to put it out there but after the All Nighter I think I had better come clean.

Maybe I'm Crazy

What a hectic week, Tuesday (30 Nov) I was out at the usual time of 4.20am and ran the same old 10km route with an average pace of 5:21/km to get the day started.  Got home, showered, packed my gym bag and heading off to work.  I received a late morning phone call from a dear friend who had a couple of tickets for the Eagles concert that night, so the gym session got cancelled as I had to get away from work earlier than usual, meaning a short lunch break.

After getting home at 2.30am I decided after being awake for just over 22hrs I had no desire to jump out of bed at 4.20am for a run.

Still tired, I also took Thursday off as a rest day but I did take the opportunity to enter a race.  The Narrabeen All Nighter (12 hr event).  Now I'm sure this will force me to get some solid and consistent training happening.

Last night I had  a good talk to Wayne about the event, training and goals. So this morning based on his advice I ran a total of 12km which included 2 x 1km efforts (4:45 and 4:43), my overall average pace was 5:16/km pace and I really enjoyed training this morning now I have something to train for.

Back on the Merry-Go-Round

It was back to work today so I got up at my normal time of 4.20 to the sound of howling wind and rain but no excuses I pulled on the wet weather jacket and hit the pavement.  I felt a little stiff to start off and by the time I loosen up I had turned around and was hit by a nasty head wind, so not great pace today (10km @ 5:41/km average pace).

Lunch time session:

4 x 8 back pully (35kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 upper back (25kg)
4 x 8 overhead triceps extensions (12.5kg)
4 x 8 tricep dips
4 x 8 tricep extensions (15kg standard bar)
4 x 50 oblique twists (3kg medicine ball)

Who ate all the Pies?

Well finally home after a few days at Byron Bay via Grafton.  On a positive note I can say Wayne and I enjoyed running together with some solid efforts. We also enjoyed a little too much eating and drinking but hey we we're on holidays and we did celebrate our 9th Wedding Anniversary while we were away.

Got home last night (27 November) and we both jumped on the scales and I think I'm carrying that pork belly I ate.

This morning I enjoyed a easy 16km run along Botany Bay.  I really didn't feel like running at all but I need to get some level of fitness happening again and focus on my goals. I got hope feeling quite happy with an average pace of 5.30/km.

I have reviewed my meal plan, gym timetable and looked over some programs so I'll now be back in full swing.

Again!!!!!

Bounded out bed again at 4.20am this morning and hit the pavement for a 10km trot along the Bay, naturally after a cup of coffee.  The legs a bit heavy after yesterdays return to the gym but the further I ran the better I felt towards the end of the run I was knocking out sub 5 min k's so I was happy with that.

Back to the gym at lunch :-)

4 x 10 bent over rows (25kg standard bar)
4 x 10 lat pull downs (35kg)
4 x 8 lower back machine (25kg)
4 x 8 lower pulley machine (25kg)
4 x 8 lateral dumbbell flys (7.5kg)
4 x 10 upright rows (17.5kg)
4 x 8 shoulder press machine (15kg).

I have two goals I'm working towards at the moment. I need to knuckle down and work very had but I have the support of Wayne who is going to offer me some guidance and we a both very excited.

Happy Days.

I had my monthly visit to the dietitian last night and was extremely surprised that I had actually lost weight, it was only 100g but based on my poor diet and exercise routine I was mentally prepared for a huge gain.  Now my measurements tell a slightly different story, a couple of cm's have been gained overall but I know they will disappear very quickly.

This morning I got up nice and early and was at the door by 4:45am and enjoyed a 15km run along the shores of Botany Bay.  I trotted out with the mind set of just a steady pace to build endurance and burn fat, so a cruisey 5:27/km average pace felt pretty good.

After weeks of sitting at my desk working through lunch I finally got myself together and ventured out Fitness First (Park Street), felt a little disorientated but I'm sure I'll be navigating myself around the gym in no time.

I decided to play it safe today and not go too heavy and just get my body back into condition - aah it felt good.

4 x 10 leg press (60kg)
4 x 10 abductors (45kg)
4 x 10 glute machine (20kg)
4 x 10 lunges (25kg standard bar)
4 x 8 chest press machine (25kg)
4 x 8 dumbbell overhead (15kg)
4 x 8 incline flys (7.5kg)

Back to work and enjoyed 100g chicken breast and home garden salad.

Random - but a Goal.

Another week of nothing has slipped by and still no routine and no where near the level of fitness I feel comfortable with and the months of weights all seems to have gone down the drain.  I'm really struggling to get myself together at the moment.

Before heading for GNW on Friday (12/11), I ventured out for a 16km run and really enjoyed it.  A nice comfortable average pace of 5:23/km.

Saturday morning after dropping Wayne off at the start I head ventured out for an easy 5km run along the shores of Warner's Bay.

Fast forward to Tuesday (16/11), I was out of bed at 4.20 am and out the door at 4:45 for an easy 10km along Botany Bay.  Got home showered to got myself ready for work and announced my next big goal, and questioned my capabilities.  So tonight I'm going to talk to Wayne about my details training and get some tips.

Done

7 November 2010

Happy to see the sunshine, Wayne and I ventured out for longish run (by my standards these days).  Right from the start I felt terrible, just not comfortable and struggled.  I got to the 5km mark and turned around for home.  I got home with only 10km completed and an average pace of 5:11/km.  I was cranky with myself for a lot of reasons, but it was a no brainer slow down and run longer.

8 November 2010

Lets just move along.

9 November 2010

The alarm went of this morning at 4.30am and it felt like mid-night, I was in such a deep sleep and could have easily just rolled over and gone back to sleep but I dragged myself out of bed. The whole run was an effort, 10km at 5:27/km average pace but a least I can say "I did it".

I'm really looking forward to just getting away.

I will survive

5 November 2010

Thankfully the volataren and the massage Wayne gave my neck and shoulders worked some magic.  I bounded out of bed to find although not perfect my neck and shoulders felt ok, so after a quick coffee I was out the door for an easy 7km along the Bay.

6 November 2010

A little day trip north to for a a bit of run with Jane and Wayne on the GNW, actually we didn't run a lot but we did get to see a few little areas that could find you running unwanted km's if you took the wrong turn.  We did find a snake roughly 6 feet long and lots of leaches. A good day out finished with a nice lunch at the Brooklyn Pub on the way home.

Voltaren Sandwich

2 November 2010

We were off and racing..... well almost.  After putting in some long days at work and looking at my schedule over the next few weeks I was lucky enough to squeeze in a Flex Day (RDO). Wayne and I enjoyed a rare sleep in and then hit the road.  Again I ran the usual 10km along Botany Bay.  It was an enjoyable run, well except for the wind.

We then enjoyed a nice day at home watching the races and having a little flutter, I started a book I have been wanting to read for months, and nanna nap.  Best day I have had in ages.

3 November 2010

Started the day with the best intentions got to work by 7am with a plan of leaving early and heading to the gym.  A request for a late afternoon meeting, that got postponed and then cancelled; another long day.  I got home exhausted and frustrated and welcomed the invitation to go our for dinner.

4 November 2010

Up early with a plan to get into work early, get home early and then hit the gym.  Just about ready to work out the door, grabbed my jacket and WHAM!!! My neck felt like it was going to explode, muscle spasms down my neck and across my L shoulder blade.  Wayne suggested a visit to the Doctors.  With my current workload I popped a couple of pain killers and hoped for the best.

Hence, an interesting lunch menu today.  I headed straight to the chemist for some voltaren gel and tablets.  Thankfully the pain has eased and I no longer feel like I'm going to vomit.

It just seems that everything is hindering any attempt to train at the moment........

On a positive note, we have booked another little holiday, the Blues Festival at Byron Bay over Easter.  Once we heard Bob Dylan was appearing out came the credit card - cannot wait.

A Trifecta

30 October 2010

With a busy weekend and playing catch up after working last weekend I was out of bed early Saturday morning and enjoyed 10km along Botany Bay.  I felt rather tired when I first got started but the further I ran the better I felt.  With about 3km to go, Wayne pulled over (on his way home from work) to say good morning and commented on how fit I looked - nice.  After a quick drink I continued home with 10km completed @5:06/km average pace.

31 October 2010

Having not stuck to my Sunday LSD routine for a few weeks I got out of bed with a plan to run 16km, knowing I did not have a lot of time on my hands.  Wayne decided to give the run a miss, but by the time I got dressed and had a coffee he decided to join me.  We enjoyed a nice conformable 16km along Botany Bay and along the Cooks River.  It was quite humid and I realised I was perhaps a little dehydrated.

1 November 2010

Back to work and early starts.  Out of bed again at 4.30 and enjoyed a nice 7km.  I felt pretty tied and ran at average pace of 5:23/km but happy to have got out there.  Caught a bit of glance of myself in the mirror this morning and noticed the bloating is disappearing and could see the return of nice flat stomach and some abs.  Now what can I do with these legs and butt.....weights!!!!

I hate Aeroplane Jelly

It's been a very busy week and yet again one of little activity.  I did manage to get our Monday morning for a 7km run in the pitch dark along Botany Bay.

Work has been very hectic and I do hope it will settle down a little, I have worked 12 days straight and I'm really looking forward to the weekend.  The early starts and long days combined with just eating at my desk is not helping develop/maintain any form of health and fitness.

I got up bright and early this morning had a cup of coffee and was the out the door before 5am and enjoyed a comfortable 10km at 5:11/km average pace - god it felt good to be out running.  I had a visit from on old enemy this morning - I could feel my abs wobbling as I was running YUK!!!!

It's now crunch time.  I have written my weight and Body Fat on the calender, and have to get myself into some sort of shape (and yes round is a shape) before I pull on the bikini for our holiday.

Sunny Days.

Out of bed nice and early this morning and enjoyed another 10km along the shores of Botany Bay in the dark. Felt  a little tired this morning but was happy to be out there watching the day become alive.  Ran a comfortable average pace of 5:18km/hr so a few calories would have have been shed.

Some exciting news;

* I won the Pre-vet category for Sydney Striders Super Series, which was a nice surprise as I had not targeted the series at all.
* We have booked a holiday that involves a lot of sun, surf and relaxing.

Some Direction

19 October 2010

Due to work commitments and an appointment with my dietitian http://designerdiets.com.au/ I was unable to squeeze in a training session, but after three weeks in the new job I did manage to squeeze in my first lunch break.

My visit to the dietitian was no real surprise, I know my recent diet and exercise pattern were not going to provide A+ results but I've now drawn the line the sand.  I walked out with a revised meal plan and a new level of motivation.

20 October 2010

Out of bed at 4.30am this morning, got dressed, quick coffee and out the door.  Just an easy 10km along Botany Bay with an average pace of 5:06/km.

At the moment I'm just trying to stay focused on eating and sleeping well with a few shorter runs thrown in.  I have an assignment due on Sunday  and have to work Friday night, and all day Saturday and Sunday. 

When things slow down next week I will be getting back into to  some solid weight training again to compliment my running.

:-) Happy :-)

Stuck to my plan and got out of bed at 4.30am this morning to squeeze in a run before another long day at work, followed by the start of my new course this evening, cake decorating. After a quick coffee I was out the door and enjoyed a nice recovery run of 7km (5:27/km average pace) along Botany Bay.  It is still very dark at this time, but I did see the odd fellow exerciser. It was nice a way to start the day

With no time for strength work today, I went in search of my 5.5kg medicine ball and finished off with 60 x leg raises/crunches and 40 push-ups (on my toes naturally).

Finally

 16 October 2010


Well I got my act together and got myself to the gym, felt like I had the training wheels on.  I'll be running the Striders Internal Half Marathon tomorrow and although I will not be racing I decided it was best I avoided leg strength work today.  I pulled out this month's Oxygen magazine and headed to the gym with a plan; back, shoulders and abs followed by 30 minutes on the treadmill.

4 x 10 on arm dumbbell rows (15kg)
4 x 8 lower pulleys (32kg)

4 x 8 lat pull downs (40kg)
4 x 8 seated rows (25kg)
4 x 8 lateral raises (7.5kg)
4 x 8 dumbbell press (10kg)
4 x 8 upright rows (20kg standard bar)

4 x 50 oblique twists (3kg medicine ball)

 

30min on treadmill, 5.75km @ 5:12/km average pace. 

 

17 October 2010

 

This morning was the Striders' Internal Half Marathon, a handicapped race.  My handicap was 1:42 and I knew I had no chance of running that time and had given some thought to contacting Striders to for an adjustment.  In the end I thought who cares what time I run, just get out and do it.  The race is always held at Lane Cove our hilliest 10km course and we get the pleasure of running the 10km course twice with a little extra thrown in.

I lined up at my handicap time, all alone and made the decision to run the best I can and to use the event to gauge my current level of fitness and speed. I was happy to say I finished in 1:47:18, a lot quicker than I expected and feel so much better for getting out there.

Now I had better get stuck into my assignment (my last one.......)

A New Start

Life has sort been a bumpy ride over the last couple of months.  During this time I have tried to maintain some routine and training but it has been difficult and I have randomly thrown in a few training session, but with no real consistency and couple of times I have started and thought "what is this all for".  

Thursday morning (14 October) was a bit of wake up call, I got up at 4.30 to go for a run, 9kms into the run I had to stop due chest pains, I was doubled over and in pain, I started running again and had to stop again.  Sitting in the gutter at 5.30ish in the dark unable to run due to chest pains was a good sign I need to get myself back on track and start looking after myself.

I keep saying today is the day, no tomorrow I'll start, I just need to finish this assignment....... it goes on and on.  I have been following Beki's blog http://www.runwrite.com/ and thinking how I need to take control.  So today I'm going to start;

• a regular exercise routine
• re-start my meal plan
• start taking my medication again (insulin and cholesterol)
• stop drinking every night - only when I go out
• start my assignment
• be the best person I can 

I have looked at the calendar and discovered I will be 37 in six weeks, so I guess it's my own six week challenge.

Some "Before and After Photos"

My Before Photo:  July 2007

July 2010

July 2010

27 September 2010

Unplanned rest day.

28 September 2010

10km @ 5:06/km average pace.

4 x 8 chest press (30kg)

4 x 8 dumbbell pullover (20kg)

4 x 8 dumbbell incline flys (12.5kg)

4 x 10 leg press (60kg)

4 x 10 aductor machine (50kg)

4 x 10 glute machine (25kg)

4 x 8 leg extensions (35kg)

5 x 15 leg raises/crunches (5kg medicine ball)

2 x 1 minute plank

 25 September 2010

Enjoyed a nice run along Botany Bay.  Felt a little tied initially be soon found a comfortable pace.

10km @ 5:12/km average pace.

23 September 2010

Unplanned rest day.

24 September 2010

4 x 10 deadlifts (25kg standard bar)
4 x 8 power squats (60kg olympic bar)
4 x 20 calf raises
4 x 8 leg press (pin #10)
4 x 8 dumbbell press (12.5kg)
4 x 8 lateral raises (7.5kg)
4 x 10 upright rows (20kg standard bar)
6 x 50 oblique twists (3kg medicine ball)

5.07km @ 4:52/km average pace.  Nice and easy.

Feeling Better and working towards a goal.

16 & 17 September 2010

No training, still too sick.

18 September 2010

10km @ 5:50/km pace along the Botany Bay with Katie.  It was a good run to test my health and I got through it with no problems.  It was great to lace up the shoes again.

19 September 2010

Agreed to run with my friend Tim with goal of sub 2 hrs. It was a really slow start, taking us nearly 2 minutes to cross the mat. We found a good pace and really enjoyed the new course with the kilometres going by quickly.  We crossed the finish line 1:52:37 (gun time) and 1:50:37 (net time).

20 September 2010

Rest day.  Felt okay following the run but still on antibiotics and though I recovery day would be a good idea to allow me to recovery appropriately so I can focus on my next goal.

21 September 2010

4 x 10 deadlifts (25kg standard bar)
1 x 8 power squats (40kg olympic bar)
3 x 8 power squats (60kg olympic bar)
4 x 10 calf raises
4 x 10 lunges (25kg standard bar)
4 x 10 single leg romand dead lifts (10kg)
4 x 8 lat pullowdowns (pin # 7)
4 x 10 one arm dumbbell rows (17.5kg)
4 x 10 bent rows (30kg standard bar)

Warm up:  2.28km @ 5:07/km average pace
Session:  10 x 560m hill reps (average time 3:00)
Cool down:  2.22km @ 4:56/km average pace
Total session: 10.12km

22 September 2010
4 x 8 chest press (20kg olympic bar)
1 x 15 chest press (10kg olymic bar)
1 x 20 chest press (olympic bar only)
4 x 8 dumbbell pullovers (20kg)
4 x 8 incline dumbbell flys (10kg)
2 x 8 seated dumbbell tricep extensions (12.5kg)
2 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 pulldowns (pin # 3)
4 x 8 tricep dips

30 minutes treadmil. 6.22km (4.50/km average pace)

Not Much of Anything

8 - 11 September

No exercise due to a number of other matters taking priority, eg, assignments, work issues and travel.

12 September  2010

Ran the Glasshouse 12km cross country race.  Not the best run as I could feel the effects of the cold/sinus infection that I had been battling for a few days and my breathing was quite difficult.
Finished in 58:52 and 5th female, so not to bad however by the end of the day I was pretty sick.

13 September 2010

4 x 8 dumbbell press (12.5kg)
4 x 8 lateral raises (7.5kg)
4 x 10 upright rows (20kg standard bar)
4 x 8 hammer curls (7.5kg)
4 x 8 lower pulley pull ups (pin # 2)
4 x 10 arm curls (15kg standard bar)
4 x 10 leg raises/crunches (5kg medicine ball)
4 x 10 push ups (standard - on toes)

6km run @ 5:08/km average pace.  30:32

14 & 15 September 2010

No exercise.  Too sick, the Blackmores Half Marathon this weekend is looking doubtful.

4 x 10 bent rows (25kg standard bar)
4 x 8 seated rows (pin # 7)
4 x 8 lat pulldowns (pin # 8)
4 x 8 seated dumbbell triceps extensions (12.5kg)
4 x 8 pushdowns (pin # 4)
4 x 8 tricep extensions (15kg standard bar)
6 x 50 oblique twists (3kg medicine ball)

33:46 mintues - 20 stair reps (Tower at work)

4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 dumbbell pullovers (17.5kg)
4 x 10 inclince dumbbell flys (12.5kg)
4 x 8 power squats (60kg olympic bar)
4 x 20 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (10kg)

7km @ 5:03/km per hour  - treadmill at work.

Running in the Rain with Wayne

No update for a few days and little to report. I've had a few days off training but now feeling refreshed, re-focused and ready to get back into some heavy training and work towards a few goals.

This morning I decided to give the SS 10km a miss and take the opportunity to enjoy a rare sleep in and enjoy a local run in the rain with Wayne.  We just cruised along and chatted enjoying just being outdoors.  A total of 10.20km @ 5:20/km average pace.

4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 incline dumbbell flys (12.5kg)
4 x 10 deadlifts (30kg standard bar)
4 x 8 power squats (60kg olympic bar)
4 x 10 lunges (25kg standard bar)

35:10 minutes stair running (Tower @ work) 20 reps.

Tied - LSD.

Felt pretty tied this morning and apparently looked tired so I settled for a 16km (home to Fishing Club and back) run this morning as my LSD for the week.  Average pace 5:09/km.  Didn't look at the watch just ran on feel.

Time to get back on track with training and diet.

5km PB - 21:50 (28 second PB)

CR 5km Challenge this morning.  My previous PB was 22:18 so I had a race plan of running approx. a 3 second PB based on my current level of fitness due other issues and I took the approach of not expecting too much.  I had set a goal pace of 4:27/km and was way ahead in the 1st km and discussed my race plan with John Dawlings who was running with me and we decided to just let things happen.  I was very happy and surprised to finish in 21:50 a 28 second PB - 4:18/km average pace.

Splits (4:18, 4:24, 4:18, 4:19, 4:14 and 4:06 for the last 67 metres).

Ran the 5km back to the start with Katie at 5:40/km average pace.

4 x 8 hammer curls (7.5kg)
4 x lower pulley curls (pin #3)
1 x 21 (15kg standard bar)
4 x 10 concentrated curls (10kg)
2 x 8 leg press (pin #9)
2 x 8 leg press (pin #10)

6km @ 4:56/km average pace.

4 x 8 seated rows (pin #7)
4 x 8 lat pulldowns (pin #8)
4 x 8 bent rows (30kg standard bar)
4 x 8 dumbbell press (10kg)
4 x 8 lateral flys (7.5kg)

5km @ 4:58/km average pace.

Back on Track

22 August 2010

I had entered the Hidden Half Marathon a few weeks ago and focused on it as a goal race, however due to various reasons did not run the event. 

7.57km @ 5:08 average pace.  Sans Souci loop.

23 August 2010

4 x 8 chest press (20kg olympic bar)
4 x 8 incline dumbbell flys (12.5kg)
4 x 8 dumbbell pullovers (20kg)
4 x 8 seated dumbbelll tricep extensions (12.5kg)
4 x 10 tricep dips

24 August 2010

Rest day.

25 August 2010

4 x 10 deadlifts (30kg standard bar)
1 x 8 power squats (60kg olympic bar)
3 x 8 power squats (70kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (25kg standard bar)
6 x 50 oblique twists (3kg medicine ball)

12km @ 5.08/km average pace.  Sydney Park.

 20 August 2010

4 x 8 lat pull downs (40kg)

4 x 10 one arm dumbbell raises (17.5kg)

4 x 8 bent over pull ups (35kg)

4 x 8 leg extensions (35kg)

4 x 10 adductor machine (55kg)

4 x 8 glute machine (27.5kg)

1 x 8 leg press (60kg)

3 x 8 leg press (70kg)

5km run (24:06 minutes)

Taper/Recovery

17 August 2010

4 x 8 chest press (20kg olympic bar)
4 x 8 chest pullover overs (20kg)
4 x 8 chest press machine (35kg)
4 x 10 dead lifts (35kg standard bar)
4 x 10 leg press (60kg)
4 x 10 single leg roman dead lifts (10kg)


6km run @ 4:58/km average pace.  Fitness First to home.


18 August 2010

Rest day.  Sore throat and ear ache.

19 August 2010

4 x 8 dumbbell shoulder press (10kg)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 hammer curls (7.5kg)
4 x 8 lower pulley bicep curls (15kg)
1 x 21 bicep set (15kg e-z bar)
5 x 20 leg raises/crunches (4kg medicine ball)

6km run @ 5:09/km average pace.  Fitness First to home.  Felt tired.

12 August 2010


1 x 10 dead lifts (30kg standard bar)
3 x 10 dead lifts (20kg Olympic bar)
4 x 8 leg extensions (pin#6)
1 x 8 power squats (40kg Olympic bar)
1 x 8 power squats (50kg Olympic bar)
2 x 8 power squats (60kg Olympic bar)

13 August 2010


1 x 8 chest press (20kg Olympic bar)
1 x 8 chest press (30kg Olympic bar)
2 x 6 chest press (35kg Olympic bar)
4 x 8 chest dumbell flys (12kg)
12 x chin ups (assisted with swiss ball)
4 x 8 hammer curls (10kg)
4 x 8 isolated pulley curls (pin#2)
3 x 8 e-z bar bicep curls (10kg)
2 x 6 e-z bar bicep curls (15kg)
30 x sit ups (10kg bag)
 
14 August 2010


10.5km @ 5:45/km average pace.  Botany Bay with Katie.

15 August 2010

 Wagga Wagga Trail Half Marathon. Good tough course and quite undulating.  Finished 4th female in 1:45:12 (average pace of 4:58) with a negative split.


16 August 2010

Rest day.
 

10 August 2010

2 x 8 chest press (30kg olympic bar)
2 x 6 chest press (35kg olympic bar)
4 x 8 dumbbell flys (12.5kg)
4 x 8 incline hammer curls (10kg)
4 x 8 e-z bar curls (10kg)

32.25 minutes stairs. 20 reps.

11 August 2010

Rest day.

4 x 8 seated rows (pin #7)
4 x 10 one-arm dumbbell rows (17.5kg)
4 x 8 lat pulldowns (pin #8)
4 x 8 hammer curls (7.5kg)
4 x 8 low pulley curls (pin #2)
1 x 21 barbell curls (15kg bar)
6 x 50 (300) oblique twists (3kg medicine ball)

30 minutes or 6.12km @4.57/km average pace - treadmill.

Solid 20km

20km @5:03/km average pace.  Felt very comfortable and relaxed running an average of 5:13km for the first 10km then picked up the pace to loose that "holding back" feeling. Felt nice and strong.

Scarborough Park, Cooks River and Botany Bay Loop.

Mona Fartlek

Scarborough Park - Ramsgate.

1.2km warm up @ 5:00/km average pace

20 minute Mona Fartlek total of 4.28km @ 4.41/km average pace

2.2km cool down @ 5:18/km average pace

7:68km in total

5 August 2010

4 x 10 deadlifts (30kg standard bar)
1 x 8 power squats (60kg olympic bar)
2 x 8 power squats (65kg olympic bar)
1 x 10 power squats (65kg olympic bar)
4 x 20 calf raises
4 x 10 roman dead lifts (10kg)
4 x 10 leg press (pin #10)


6km @ 4:48 average pace.


6 August 2010

7.6km @ 4:39 average pace.  Sans Souci loop - course PB.  

4 x 8 seated rows (pin #7)
4 x 10 one-arm dumbbell rows (17.5kg)
4 x 8 lat pulldowns (pin #8)
4 x 8 bent rows (30kg standard bar0
5 x 15 leg raises/crunches (5kg medicine ball)
4 x 50 oblique twists (3kg medicine ball)

5km @ 4:48/hr average pace - including 1km at 3:53/km

Felt tied.

4 x 8 dumbbell press (12.5kg)
4 x 8 dumbell lateral raises (7.5kg)
4 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 tricep extensions (20kg e-z bar)
4 x 8 tricep pusdowns (pin #4)
2 x 8 leg extensions (pin #5)
2 x 6 leg extensins (pin #6)
1 x 8 power squats (40kg olympic bar)
1 x 8 power squats (50kg olympic bar)
2 x 8 power squats (55kg olympic bar)
4 x assisted chin ups

30:15 mins stair running. 18 reps.

1 August 2010

Ran the 3 x 10km Relay as part of the Striders' 30th Birthday Celebration/BBQ.  An out and back course - uphill on the return at Lane Cove National Park.

14:35 - 4:49/km average pace.

2 August 2010

3 x 8 chest press (30kg olympic bar)
1 x 6 chest press (30kg olympic bar)
1 x 10 chest press (20kg olympic bar)
1 x 10 chest press (10kg olympic bar)
4 x 8 incline dumbbell flys (12.5kg)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 low pulley curls (pin #2)
4 x 8 hammer curls (7.5kg)
3 x 8 barbell curls (10kg)
1 x 13 barbell curls (10kg

5km run @ 4.34/km average pace.  Redfern - Erskineville Loop.

10km PB

Striders 10km Race at Lane Cove. Ran 45:58 (4:36/km average pace) a 14 second PB.  Really happy after last week's half marathon.  Felt a little fatigued so I believe I could improve on this time if a little fresher.
 

4 x 8 seated rows (pin #7)
4 x 8 lat pulldowns (pin #7)
4 x 10 one-arm dumbbell rows (15kg)
4 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 10 tricep dips
5 x 15 leg raises/crunches (5kg medicine ball)

8km @ 4:59/km average pace.  Sydney Park

28 July 2010

4 x 8 dumbbell press (10kg)
4 x 10 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 10 dumbbell squats/shoulder press (10kg)
4 x 10 seated rows (pin #6)
4 x 10 lat pulldowns (pin #7)
4 x 8 bent rows (30kg standard bar)
350 x oblique twists (3kg medicine ball)

7 km run @ 4:45/km average pace including 3km of 200m sprints followed by 200m recovery.

29 July 2010

4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 30 chest press (olympic bar only)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 incline dumbbell flys (12.5kg)
4 x 10 deadlifts (30kg standard bar)
4 x 10 leg press (pin #9)
4 x 10 good mornings (25kg standard bar)

5km run @ 4:48km average pace.  Redfern - Erskineville loop.

4 x 10 deadlifts (25kg standard bar)
4 x 8 power squats (40kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (30kg standard bar)
4 x 10 single leg roman dead lifts (10kg)
4 x 10 seated rows (pin #6)
4 x 8 lat pulldowns (pin #7)
4 x 10 bent rows (30kg standard bar)

10km run @ 4:57/km average pace.  Sydney Park - Newtown - Erskineville Loop

Half Marathon PB

25 July 2010

M7 Marathon Relay.  I ran the second leg and ran approx. 1:39:05, still waiting on official results as I forgot to start my watch at the change over.  My previous half marathon PB was 1:40:51, so I'm pleased with the result.

Overall comined time of 3:19 and third Female Team.

Official result:  1:39:05 a 1min 46second PB.

26 July 2010

4 x 8 dumbbell hammer curls (10kg)
2 x 21 (15kg standard bar)
4 x 8 low pulley curls (pin # 2)
4 x 10 concentrated curls (10kg)
4 x 10 seated dumbbell tricep extensions (12.5kg)
4 x 10 tricep extensions (15kg standard bar)
4 x 10 tricep dips
4 x 8 pushdowns (pin # 4)
300 x oblique twists (3kg medicine ball)

5km @ 5:02/km average pace recovery run.  Redfern Erskineville loop.

Tapering or a Mixed Bag

This week was a recovery/tapering week.  After a few solid weeks of training combined with staying at my sister's place my training was a second priority, however feeling nice and fresh and ready to run the M7 Half Marathon Relay on Sunday (25 July 2010)

19 July 2010

Easy 6km @ 5:08/km average pace along the M7

20 July 2010

Rest day.


21 July 2010

10km @ 5:24/km average pace.  Including 8.5km with Ruby in pram followed by 1.5km of 50m sprints followed by 50m recovery using telegraph poles a markers. 

22 and 23 July 2010

Rest days

24 July 2010


Planned to run the 5km Challenge at half marathon pace.  Started out quicker than planned but comfortable, then reminded myself to run relaxed and easy.  Finished in 22:36 (current 5km PB is 22:18).  Nice even splits:  4:28, 4:31, 4:32, 4:30, 4:21, and a little extra @ 4:22 pace.


5km return @ 5:03/km average pace.


Feeling nice and fresh and looking forward to tomorrow's race.

20.1km @ 5:18km average pace.  Felt really strong and comfortable.

80 x leg raises/crunches (5.5kg medicine ball)
80 x push ups (standard - on toes)

Short Course Cross Country (Athletics NSW) 

5km.  Official Time: 23:56. Felt a little tired but pleased with the effort and result. Had to work hard constantly throughout the course.

4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 30 chest press (olympic bar only)
4 x 8 dumbbell flys (10kg)
4 x 8 dumbbell pullovers (20kg)
4 x 8 incline pushups
4 x 8 bent rows (30kg stanard bar)
4 x 8 seated rows (pin #7)
4 x 8 lat pulldowns (pin #7)
200 x obliquie twists (3kg medicine ball)

5km run @ 5:05/km average pace.  Redfern - Erskineville loop.

4 x 10 hammer curls (10kg)
2 x 21's (15kg standard bar)
4 x 10 concentrated arm curls (10kg)
4 x 8 lower pulley curls (pin # 2)
4 x 10 seated dumbbell tricep extensions (12kg)
4 x 8 pushdowns (pin # 3)
4 x 10 tricep extensions (15kg standard bar)
75 x leg raises/crunches (5kd medicine ball)

3.2km warm up @ 5:10/km average pace
10 x hills reps (3:04, 3:07,3:04, 3:02, 3:04, 3:02, 3:01, 2:57, 2:57,2:47) 5.6km @ 5:25 average pace
2.15km cool down @ 4:49/km average pace.
Total distance: 10.95km

4 x 10 deadlifts (25kg standard bar)
2 x 8 power squats (32kg olympic bar)
2 x 8 power squats (40kg olympic bar)
4 x 20 calf raises
4 x 10 (each leg) lunges (30kg standard bar)
4 x 10 (each leg)single roman dead lefts (10kg)
4 x 8 dumbbell press (10kg)
4 x 10 lateral raises (7.5kg)
4 x 10 upright rows (25kg standard bar)
200 x oplique twists (3kg medicine ball)

5km run @ 4:56/km average pace.  Redfern - Eskineville Loop

12 July 2010

Rest day.

13 July 2010

13km @ 5:29 pace. Ran with Ruby in the running pram for the 6.3km and ran back to Rooty Hill pushing the empty pram. Rooty Hill to Doonside and return.

10 July 2010

Athletics NSW Road Relays at Wollongong 4 x 4km.  I was ran the first leg in the 35+ Sydney Striders Female Team.  I set myself a goal time of 17min 40sec and was happy to finish in 17min 38 secs (average pace of 4:21/km).  The last time I ran this event I ran 18min 50sec so I was very happy.

11 July 2010

Sri Chinmoy Half Marathon at Dolls Points.  Didn't run the time I was after but overall happy with the effort.  Legs felt really heavy today.  Finished in  1:45:14 average pace 4:58/km.

4 x 8 dumbbell press (10kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 seated rows (pin #7)
4 x 10 one-arm dumbbell rows (15kg)
4 x 8 bent rows (30kg standard bar)
200 x oblique twists (3kg medicine ball)

5km @ 5:09/km average pace. Redfern - Erskineville Loop

4 x 10 deadlifts (25kg standard bar)
4 x 10 good mornings (30kg standard bar)
4 x 8 leg press (pin #10)
4 x 8 seated leg extensions (pin # 4)
70 x leg raises/crunches (5kg medicine ball)
70 x pushup (standard - toes)

10km run @ 5:08/km average pace (Sydney Park - Newtown)

4 x 8 chest press (25kg olympic bar)
1 x 15 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 pullovers (15kg plate)
4 x 8 incline lateral dumbell flys (12.5kg)
4 x 10 bent rows (30kg)
4 x 8 lat pulldowns (pin #7)
4 x 8 seated rows (pin # 7)

7km run @ 4:48/km average pace including 5 x 400 with 200m recovery (Sydney Park).
*Felt pretty flat and legs felt heavy.

4 x 20 dead lifts (25kg standard bar)
4 x 8 power squats (37kg olympic bar)
4 x 20 calf raises
4 x 10 lunges (25kg standard bar - each leg)
4 x 10 roman single leg lifts (10kg - each leg)
2 x 8 dumbbell press (10kg)
2 x 8 dumbbell press (12.5kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)

5km @ 5:14/km average pace
* Focusing on recovering and tapering for NSW Athletics Road Relays on Saturday 10, July and Dolls Point Half Marathon on Sunday, 11 July

4 x 8 hammer cursl (10kg)
4 x low pully curls (pin #2)
4 x 10 concentrated curls (10kg)
1 x 21 (15kg standard bar)
4 x 8 seated dumbbell tricep extensions (15kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 10 tricep dips
75 leg curl/stomach crunches (5kg medicine ball)

10km run @ 5:11/km average pace through Sydney Park & Newtown.
* felt a bit tired

10km PB

3 July 2010

1500m warm including drills
Striders 10km at Homebush: *46:12 a 21 second PB.
* Edited:  official results received

4 July 2010

20km @ 5:14/km average pace.  Felt comfortable.

4 x 8 seated rows (pin #6)
4 x 8 lat pulldowns (pin # 7)
4 x 10 bent rows (30kg standard bar)
2 x 8 dumbbell press (10kg)
2 x 6 dumbbell press (12.5kg)
1 x 4 dumbbell press (15kg)
4 x 10 upright rows (30kg standard bar)
4 x 8 lateral raises (7.5kg)
60 x leg raises/crunch (5kg medicine ball)
60 x pushups (standard toes)

5km run @ 4:54/km average pace.  5 minute cool down walk

4 x 12 deadlifts (25kg standard bar)
4 x 8 power squats (40kg olympic bar)
4 x 8 good mornings (30kg standard bar)
4 x 10 leg press (pin #8)
3 x 1 minute ab bridges

7km run @ 4:35/km average pace including 5 x 400m (200m jog recovery)
* felt strong

Merry-go-round

Focus this week is recoverying from W2G and preparing for the Striders 10km on Saturday, 3 July.

3 x 8 bench press (20kg olympic bar)
1 x 8 bench press (25kg olympic bar)
1 x 20 bench press (10kg olympic bar)
1 x 30 bench press (olympic bar only)
4 x 8 dumbell flys (10kg)
4 x 10 pullovers (15kg plate)
4 x 8 dumbbell press (12.5kg)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 upright rows (25kg standard bar)
60 x leg raises/crunces (5kg medicine ball)

5km run included 12 x 50m sprints. Average pace 5:13/km

Race and Recovery

26 June 2010

6km @ 5:28 average pace along M7 (with Ruby and pram)

27 June 2010

Woodford to Glenbrook 25km race: 2:02:53 @ average 4:54/km. 7 min 46 second PB

28 June 2010

4 x 8 hammer curls (10kg)
4 x 8 low pulley curls (pin #2)
1 x 21 (15kg standard bar)
4 x 8 seated dumbell tricep extensions (12kg)
4 x 8 tricep extensions (15kg standard bar)
4 x 8 tricpe pushdowns (pin #4)


29 June 2010

4 x 12 deadlifts (25kg standard bar)
3 x 8 power squats (30kg olympic bar)
1 x power squats (35kg olympic bar)
4 x 15 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (25kg standard bar)
4 x 10 one-arm dumbell rows (15kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 lat pull downs (pin #6)
60 x pushups (standard - toes)
60 x leg raises/crunches (5kg medicine ball)

5km @ 5:35/km average pace

Easy Friday

Another easy day leading up to Sunday's race. My current PB for W2G is 2:10 - hoping for an improvement.

2 x 8 chest press (20kg olympic bar)
2 x 8 chest press (25km olympic bar)
1 x 15 chest press (10kg olympic bar)
1 x 25 chest press (olympic bar only)
4 x 10 pullovers (15kg plate)
4 x 8 dumbell flys (12kg)
4 x 8 incline pushups

6km @ average pace 5:10/km
5 minute cool down walk

Recovering or Tapering?

After some thought I have decided to keep a training diary, purely for self interest but to assist me record my progress and goals.

This week's focus has been just on recovery from the past two weekends of racing and preparing for Woodford to Glenbrook on Sunday, 27 June.

21 June 2010

4 x 8 chest press (20kg olympic bar)
1 x 15 chest press (10kg olympic bar)
1 x 20 chest press (olympic bar only)
4 x 7 dumbbell flys (12kg)
4 x 8 dumbbell pullovers (15kg plate)
4 x 8 dumbbell press (12kg)
4 x 10 upright rows (20kg standard bar)
40 x crunch/leg raises (5kg medicine ball)
40 x pushup (standard - toes)

6km @ Average pace 5:20/km

22 June 2010

4 x 12 deadlifts (20kg standard bar)
4 x 8 squats (30kg olympic bar)
4 x 15 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (20kg standard bar)
4 x 10 one-arm dumbell rows (15kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 lat pull downs (pin #6)

8.60km run: 2km warm up @ 5:21/km, Mona Fartlek 4.50km @ 4:28/km, 2.10km cool down @ 5:11/km


23 June 2010

4 x 8 hammer curls (10kg)
4 x 8 low pulley curls (pin # 2)
1 x 21's barbell curls (15kg standard bar)
4 x 6 revearse curls (15kg standard bar)
4 x 8 steated dumbell tricep extensions (2 @ 12.5kg, 2 @ 15kg)
4 x 8 tricep pushdowns (pin # 3)
50 x crunch/leg raises (5kg medicine ball)
50 x pushups (standard - on toes)

6.5km included 3 x 400. Average pace 4:56/km

24 June 2010

4 x 12 deadlifts (20kg standard bar)
4 x 8 power squats (30kg olympic bar)
4 x 10 good mornings (30km standard bar)
4 x 8 dumbbell press (12kg)
4 x 12 lateral raises (10kg)
60 x crunch/leg raises (5kg medicine ball)

6km @ 5:08/km pace.