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?
Thursday, December 30, 2010
Wednesday, December 29, 2010
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.
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
Monday, December 20, 2010
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.
Tuesday, December 7, 2010
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.
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.
Friday, December 3, 2010
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.
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.
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